Comparing Nutrients in 7 ounces Tomatoes VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Tomatoes	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	34.6% 1002kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	123% 21g	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	100% 130g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	11% 8.1g	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	1.1% 0.79g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.1g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, potato chips, made from dried potatoes (preformed), multigrain	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	31.7% 5.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	38.5% 0.5mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	2% 20mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	31% 0.28mg	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	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	65.7% 1.5mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Raw Ripe Red Tomatoes have more Vitamin A and 19.6 times more Vitamin C than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 3.6 times more Vitamin B1, 4.5 times more Vitamin B2, 4.3 times more Vitamin B3, 6.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 16.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Vitamin B9 and Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Raw Ripe Red Tomatoes have 41.6 times more Water than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 2.6 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 3.6 times more Magnesium, 6.7 times more Manganese, 5.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 108.8 times more Sodium and 5.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 3.4 times more Fructose than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 28.1 times more Energy, 123.7 times more Fat, 225.3 times more Saturated Fat, 14.3 times more Omega 3, 132 times more Omega 6, 16.8 times more Carbohydrate, 1.6 times more Sugars, 2.3 times more Fiber and 6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.