Comparing Nutrients in 100 grams Tomatoes VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Tomatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	0.62% 18kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	45% 43.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	21.3% 6.82g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	131% 22.3g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	0.63% 0.46g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.31g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	7.47% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	8.4% 0.11mg	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	6.25% 25μg	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	0.33% 0.3mg	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	16% 2.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	1% 10mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	0.16% 6.3μg	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	24.8% 1.98mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	27.3% 0.63mg	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	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A, 45.7 times more Vitamin C and 1.9 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.6 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 1.3 times more Potassium and 78.8 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 2.7 times more Copper, 7.3 times more Iron, 7.2 times more Magnesium, 5.5 times more Manganese, 8.3 times more Phosphorus, more Selenium, 181.8 times more Sodium and 18.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 5.7 times more Sugars and 19.6 times more Fructose than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 32.4 times more Energy, 217.8 times more Fat, 243.6 times more Saturated Fat, 284.3 times more Omega 3, 279.2 times more Omega 6, 11.6 times more Carbohydrate, 6.8 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.