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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Tomatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	0.62% 18kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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	3% 3.9g	58.5% 76g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.65g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	35.8% 13.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	16% 0.21mg	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	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	15.2% 13.7mg	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	3.6% 0.54mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	1% 10mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	29% 0.26mg	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	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	38% 571mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.11% 4.2g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 3.2 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 7.2 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.9 times more Vitamin B1, 7.9 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B9 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Ripe Red Tomatoes have 22.4 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.4 times more Calcium, 4.4 times more Copper, 10.6 times more Iron, 11.3 times more Magnesium, 9.5 times more Manganese, 12.7 times more Phosphorus, more Selenium, 114.2 times more Sodium and 16.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 4 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 22.3 times more Energy, 30.5 times more Fat, 42.3 times more Saturated Fat, 18.3 times more Omega 3, 27 times more Omega 6, 19.5 times more Carbohydrate, 11.3 times more Fiber and 12.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.