Comparing Nutrients in 7 ounces Tomatoes VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Tomatoes	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	140% 23.8g	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	81.7% 106g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	0.93% 0.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.67g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	22% 8.33g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	99% 1.3mg	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	28.8% 115μg	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	60% 54mg	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	102% 15.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	36.5% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	3.04% 122μg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	41.2% 0.95mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.072% 2.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, potato chips, lightly salted:

• Raw Ripe Red Tomatoes have more Vitamin A than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 4.3 times more Vitamin B1, 9.1 times more Vitamin B2, 9.2 times more Vitamin B3, 9.2 times more Vitamin B5, 8.1 times more Vitamin B6, 3.9 times more Vitamin B9, 2 times more Vitamin C, 14.3 times more Vitamin E and 2.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, potato chips, lightly salted:

• Raw Ripe Red Tomatoes have 70 times more Water than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 2.4 times more Calcium, 5.1 times more Copper, 26.7 times more Fluoride, 5.3 times more Iron, 5.6 times more Magnesium, 4.2 times more Manganese, 6.2 times more Phosphorus, 5.5 times more Potassium, more Selenium, 37.4 times more Sodium and 8.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 7.7 times more Sugars and more Fructose than Snacks, potato chips, lightly salted.
• While Snacks, potato chips, lightly salted contain 31.1 times more Energy, 177 times more Fat, 196.1 times more Saturated Fat, 138 times more Omega 3, 149.8 times more Omega 6, 13.8 times more Carbohydrate, 3.5 times more Fiber and 7.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, potato chips, lightly salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.