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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Tomato Puree	Recommended Dietary Allowance
Energy	74% 2147kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	224% 163g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	% 147g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	20% 7.54g	38g per day for Men 19-50 years
Protein	28.8% 16g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Tomato Puree	Recommended Dietary Allowance
Calcium	43.3% 433mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.43% 349g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer versus 14 oz of Tomato Puree 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 Puree:

• Both Cookies, gluten-free, chocolate wafer and Canned Tomato Puree have similar amounts of vitamins per 14 oz
• Both Cookies, gluten-free, chocolate wafer and Tomato Puree provide similar amounts of Vitamin B5 per 14 ounces.

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

• 14 ounces of Cookies, gluten-free, chocolate wafer have 6.1 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 4.4 times more Sodium and 2.2 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.3 times more Potassium and 64.1 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Tomato Puree contain similar levels of Copper per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 14.2 times more Energy, 144.9 times more Fat, 527.6 times more Saturated Fat, 31 times more Omega 3, 26 times more Omega 6, 7 times more Carbohydrate, 8.5 times more Sugars and 2.5 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Fructose than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Tomato Puree offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6