Comparing Nutrients in 14 ounces Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	66% 1909kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	36.2% 0.58g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	66.7% 11.3g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	19% 24.6g	130g per day for Men 19-50 years
Sugars	271% 197g	19.3% 14g	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	NA	10.3% 7.46g	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	NA	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	5.2% 0.067mg	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	18% 71.4μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35% 31.4mg	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	42% 6.27mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	49.4% 0.44mg	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	155% 12.4mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	64% 1.48mg	10% 0.23mg	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	51% 357mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	86.3% 1294mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Stewed Canned Tomatoes:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2.1 times more Vitamin B1, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12, 1.9 times more Vitamin E and 4.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.5 times more Vitamin A and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Stewed Canned Tomatoes:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2.8 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 6.3 times more Manganese, 4.5 times more Phosphorus, 5.3 times more Selenium, 1.5 times more Sodium and 3.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 45.8 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 18.5 times more Energy, 138.9 times more Fat, 285.6 times more Saturated Fat, 48.7 times more Omega 3, 38.6 times more Omega 6, 10.7 times more Carbohydrate, 14.1 times more Sugars, 5.2 times more Fiber and 4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.