Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Tomato Paste	Recommended Dietary Allowance
Energy	74% 2147kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	57.7% 75g	130g per day for Men 19-50 years
Sugars	224% 163g	66.7% 48.3g	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	0% 0g	32% 23.2g	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	% 0g	% 23g	g per day for Men 19-50 years
Sucrose	% 147g	% 1.2g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	43% 16.3g	38g per day for Men 19-50 years
Protein	28.8% 16g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	66% 0.86mg	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	NA	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	97% 87mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Tomato Paste	Recommended Dietary Allowance
Calcium	43.3% 433mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	161% 1.45mg	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	182% 14.6mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	52% 1.2mg	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	81.6% 572mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	NA	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Tomato Paste:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 3 times more Vitamin B5 than Tomato Paste.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Tomato Paste:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 3 times more Calcium, 1.2 times more Iron, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Sodium and 1.2 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.4 times more Copper and 3 times more Potassium than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Tomato Paste contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 6.6 times more Energy, 64.7 times more Fat, 153 times more Saturated Fat, 17.7 times more Omega 3, 14 times more Omega 6, 3.3 times more Carbohydrate and 3.4 times more Sugars than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Fructose and 2.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Tomato Paste offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6