Comparing Nutrients in 100 grams Tomato Puree VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Tomato Puree	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	1.3% 38kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	58.5% 76g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	0.9% 0.65g	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	3.3% 2.38g	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	% 2.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.65g	g per day for Men 19-50 years
Fiber	5% 1.9g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	4.5% 18μg	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	11.8% 10.6mg	0% 0mg	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	13% 1.97mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	22.3% 1.78mg	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	47% 1.1mg	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	5.7% 40mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.11% 4.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Snacks, popcorn, microwave, 94% fat free per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Snacks, popcorn, microwave, 94% fat free:

• 100 grams of Tomato Puree have 2 times more Vitamin A, more Vitamin C, 4.8 times more Vitamin E and 3.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 100 g of Snacks, popcorn, microwave, 94% fat free contain 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Tomato Puree.
• 100 grams of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Puree as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Snacks, popcorn, microwave, 94% fat free:

• 100 grams of Tomato Puree have 1.5 times more Potassium and 20.8 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 100 g of Snacks, popcorn, microwave, 94% fat free contain 1.6 times more Iron, 5.4 times more Magnesium, 6.4 times more Manganese, 7.6 times more Phosphorus, 9.9 times more Selenium, 20.4 times more Sodium and 7.8 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Snacks, popcorn, microwave, 94% fat free contain similar levels of Copper per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 7.4 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• While 100 g of Snacks, popcorn, microwave, 94% fat free contain 10.6 times more Energy, 29 times more Fat, 40.8 times more Saturated Fat, 13.8 times more Omega 3, 26.4 times more Omega 6, 8.5 times more Carbohydrate, 7.2 times more Fiber and 6.5 times more Protein than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6