Comparing Nutrients in 100 grams Tomatoes VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Tomatoes	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	0.62% 18kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	71% 22.8g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	48.4% 63g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	NA	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	0.75% 3μg	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	15.2% 13.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	1% 10mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	4.44% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	3.8% 0.087mg	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	3.43% 24mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	2.4% 81mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.9% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snacks, corn-based, extruded, cones, plain:

• Raw Ripe Red Tomatoes have 2.6 times more Vitamin A, 2 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 8.6 times more Vitamin B1, 12.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snacks, corn-based, extruded, cones, plain:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 1.5 times more Copper, 1.3 times more Manganese, 2.9 times more Potassium and 47.3 times more Water than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 9.4 times more Iron, 1.8 times more Phosphorus, more Selenium and 204.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, corn-based, extruded, cones, plain have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, corn-based, extruded, cones, plain contain 28.3 times more Energy, 134.5 times more Fat, 812.5 times more Saturated Fat, 9.8 times more Omega 6, 16.2 times more Carbohydrate and 6.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, corn-based, extruded, cones, plain have similar amounts of Fiber per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.