Comparing Nutrients in 14 ounces Tomato Paste VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Tomato Paste	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	11.2% 325kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	81% 78.5g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	201% 261g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	203% 147g	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	34.7% 25g	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	% 33g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 87.7g	g per day for Men 19-50 years
Fiber	43% 16.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	30.6% 17g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, chocolate chip, commercially prepared, soft-type	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	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	15.3% 0.2mg	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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	100% 0.9mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	73% 1.68mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	73% 1095mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	7.9% 292g	1.06% 39.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, chocolate chip, commercially prepared, soft-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Tomato Paste have more Vitamin A, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6, 2.8 times more Vitamin E and 4.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• 14 ounces of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Tomato Paste have 2.1 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.8 times more Potassium and 1.7 times more Selenium than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.4 times more Iron, 1.4 times more Manganese and 4.7 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 2.3 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 5.4 times more Energy, 42.1 times more Fat, 97.5 times more Saturated Fat, 8.1 times more Omega 3, 11.3 times more Omega 6, 3.5 times more Carbohydrate and 3 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Fructose and Protein per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6