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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Tomato Puree	Recommended Dietary Allowance
Energy	70.5% 2044kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	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	227% 295g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	232% 168g	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	% 168g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	20% 7.54g	38g per day for Men 19-50 years
Protein	0% 0g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	15% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Tomato Puree	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.43% 349g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cookies, gluten-free, lemon wafer have 1.8 times more Vitamin B1 and 1.6 times more Vitamin E than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 22.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Tomato Puree provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 14 ounces of Cookies, gluten-free, lemon wafer have 4 times more Sodium than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Copper, 9.9 times more Iron, 7.7 times more Magnesium, 8.9 times more Manganese, 12.2 times more Potassium, 12 times more Zinc and 78.5 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Tomato Puree contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium, Manganese, Potassium and Zinc
• Both Cookies, gluten-free, lemon wafer as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 13.6 times more Energy, 115.1 times more Fat, 362.1 times more Saturated Fat, 24.5 times more Omega 3, 31.2 times more Omega 6, 8.3 times more Carbohydrate and 8.8 times more Sugars than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6