Comparing Nutrients in 7 ounces Tomatoes VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Tomatoes	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	32.4% 939kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	47.7% 46.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	264% 4.22g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	52.2% 8.9g	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	92% 120g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	11% 8g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2% 18μg	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	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	83% 1.1mg	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	11% 9.72mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0% 0μg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	23.7% 0.55mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, vegetable chips, made from garden vegetables:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A and 2.8 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 4.7 times more Vitamin B3, 5.3 times more Vitamin B5, 6.8 times more Vitamin B6, 9 times more Vitamin E and 2.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, vegetable chips, made from garden vegetables have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, vegetable chips, made from garden vegetables:

• Raw Ripe Red Tomatoes have 15 times more Water than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 5.2 times more Calcium, 3.9 times more Copper, 5.7 times more Iron, 4.8 times more Magnesium, 2.4 times more Manganese, 5.4 times more Phosphorus, 3.5 times more Potassium, more Selenium, 82.4 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, vegetable chips, made from garden vegetables contain 26.3 times more Energy, 116.5 times more Fat, 62.9 times more Saturated Fat, 709 times more Omega 3, 55.9 times more Omega 6, 15.5 times more Carbohydrate, 1.5 times more Sugars, 3.9 times more Fiber and 6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.