Comparing Nutrients in 14 ounces Cookies, oatmeal sandwich, with creme filling VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Tomato Paste	Recommended Dietary Allowance
Energy	54.5% 1580kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	65% 20.7g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	163% 27.7g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	57.7% 75g	130g per day for Men 19-50 years
Sugars	172% 124g	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	NA	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	NA	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	27% 10.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	37.7% 151μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	97% 87mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	58.5% 8.77mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Tomato Paste	Recommended Dietary Allowance
Calcium	0% 0mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	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	93% 7.46mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	53.3% 373mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	132% 1984mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling vs Tomato Paste:

• 14 ounces of Cookies, oatmeal sandwich, with creme filling have 3.9 times more Vitamin B1, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 76 times more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 2.1 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• 14 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, oatmeal sandwich, with creme filling vs Tomato Paste:

• 14 ounces of Cookies, oatmeal sandwich, with creme filling have 2.7 times more Manganese, 1.3 times more Selenium and 8.5 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Calcium, 2.7 times more Copper, 1.6 times more Iron and 7.5 times more Potassium than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tomato Paste contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, oatmeal sandwich, with creme filling have 4.9 times more Energy, 38.9 times more Fat, 52.3 times more Saturated Fat, 63 times more Omega 3, 46 times more Omega 6, 2.9 times more Carbohydrate and 2.6 times more Sugars than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.6 times more Fiber and 1.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6