Comparing Nutrients in 14 ounces Cookies, gluten-free, lemon wafer VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	70.5% 2044kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	19% 24.6g	130g per day for Men 19-50 years
Sugars	232% 168g	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	0% 0g	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	% 0g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 168g	% 0.079g	g per day for Men 19-50 years
Fiber	0% 0g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	0% 0g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, lemon wafer versus 14 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 14 ounces of Cookies, gluten-free, lemon wafer have 2.1 times more Vitamin B2 and 3.8 times more Vitamin E than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 11 times more Vitamin B3 and more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Cookies, gluten-free, lemon wafer as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9 in 14 ounces.

Comparing minerals per 14 ounces for Cookies, gluten-free, lemon wafer vs Stewed Canned Tomatoes:

• 14 ounces of Cookies, gluten-free, lemon wafer have 2 times more Phosphorus than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.8 times more Calcium, more Copper, 7.4 times more Iron, 4 times more Magnesium, 3.1 times more Manganese, 5.8 times more Potassium, 2 times more Sodium and 81.7 times more Water than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese and Potassium
• Both Cookies, gluten-free, lemon wafer as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 19.8 times more Energy, 127.3 times more Fat, 403.9 times more Saturated Fat, 32.7 times more Omega 3, 34.6 times more Omega 6, 12 times more Carbohydrate and 12 times more Sugars than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain more Fructose and more Fiber than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Cookies, gluten-free, lemon wafer as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in 14 ounces.