Comparing Nutrients in 100 grams Tomatoes VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	0.62% 18kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	74.6% 12.7g	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	44% 57.2g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.11% 1μg	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	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	6.1% 0.31mg	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	4.25% 17μg	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	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, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	24.6% 0.22mg	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	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	38.2% 0.88mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 45.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 3.6 times more Vitamin B1, 7.2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B9 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Ripe Red Tomatoes have 33.8 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 3.7 times more Copper, 10.3 times more Iron, 9.8 times more Magnesium, 7.7 times more Manganese, 10.4 times more Phosphorus, more Selenium, 176.8 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, popcorn, oil-popped, white popcorn, salt added contain 27.8 times more Energy, 140.5 times more Fat, 174.6 times more Saturated Fat, 243.3 times more Omega 3, 158.5 times more Omega 6, 14.7 times more Carbohydrate, 8.3 times more Fiber and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.