Comparing Nutrients in 14 ounces Tomato Paste VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Tomato Paste	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	11.2% 325kcal	77% 2231kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	238% 76.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	162% 210g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	169% 123g	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	32% 23.2g	NA	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	36.6% 14g	38g per day for Men 19-50 years
Protein	30.6% 17g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	31% 0.4mg	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	12% 47.6μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	14.3% 143mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	258% 2.32mg	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	148% 12mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	118% 2.7mg	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	47% 329mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookie, with peanut butter filling, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cookie, with peanut butter filling, chocolate-coated:

• 14 ounces of Tomato Paste have more Vitamin A, 1.7 times more Vitamin B2, 2.1 times more Vitamin B6, more Vitamin C and 2.4 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 5.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Cookie, with peanut butter filling, chocolate-coated:

• 14 ounces of Tomato Paste have 1.4 times more Iron, 2.5 times more Magnesium, 2.2 times more Phosphorus, 4.7 times more Potassium and 3.2 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 1.6 times more Copper, 2.3 times more Manganese, 1.4 times more Selenium and 6.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 6.9 times more Energy, 75.1 times more Fat, 192 times more Saturated Fat, 34.6 times more Omega 3, 39.9 times more Omega 6, 2.8 times more Carbohydrate, 2.5 times more Sugars and 1.9 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cookie, with peanut butter filling, chocolate-coated offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6