Comparing Nutrients in 7 ounces Tomatoes VS Snacks, corn-based, extruded, onion-flavor

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, corn-based, extruded, onion-flavor	6%	41%	53%

Macro Nutrients

	Tomatoes	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	46.2% 45g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	99% 129g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	13.2% 9.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.75% 2.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	3.97% 3.57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	35.6% 5.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, corn-based, extruded, onion-flavor	Recommended Dietary Allowance
Calcium	2% 20mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	17.4% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	126% 1885mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, corn-based, extruded, onion-flavor:

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A, 7.6 times more Vitamin C and 1.5 times more Vitamin K than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 5.9 times more Vitamin B1, 16.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 7.3 times more Vitamin B9 and 5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, corn-based, extruded, onion-flavor:

• Raw Ripe Red Tomatoes have 1.7 times more Potassium and 47.3 times more Water than Snacks, corn-based, extruded, onion-flavor.
• While Snacks, corn-based, extruded, onion-flavor contain 2.9 times more Calcium, 2 times more Copper, 13.8 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, more Selenium, 190 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Snacks, corn-based, extruded, onion-flavor contain 27.7 times more Energy, 113 times more Fat, 155 times more Saturated Fat, 43.3 times more Omega 3, 37.6 times more Omega 6, 16.7 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fiber and 8.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, corn-based, extruded, onion-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.