Comparing Nutrients in 14 ounces Tomato Paste VS Cookies, gluten-free, chocolate sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%

Macro Nutrients

	Tomato Paste	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Energy	11.2% 325kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	73.2% 71g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	98% 31.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	40.8% 6.93g	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	232% 302g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	268% 194g	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	0% 0g	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	% 3.97g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 189g	g per day for Men 19-50 years
Fiber	43% 16.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	30.6% 17g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, gluten-free, chocolate sandwich, with creme filling	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	0% 0mg	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	0% 0μg	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	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	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, gluten-free, chocolate sandwich, with creme filling	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	115% 1.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	89% 2.04mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, gluten-free, chocolate sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Tomato Paste have more Vitamin A, 2 times more Vitamin B2, 7.9 times more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and 1.9 times more Vitamin E than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 2.2 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Cookies, gluten-free, chocolate sandwich, with creme filling provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Cookies, gluten-free, chocolate sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Cookies, gluten-free, chocolate sandwich, with creme filling:

• 14 ounces of Tomato Paste have 1.9 times more Calcium, 1.4 times more Copper, 6.5 times more Potassium and more Selenium than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 1.7 times more Manganese and 4.7 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, gluten-free, chocolate sandwich, with creme filling contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have more Fructose, 1.6 times more Fiber and 2 times more Protein than Cookies, gluten-free, chocolate sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, chocolate sandwich, with creme filling contain 5.8 times more Energy, 38.1 times more Fat, 79.1 times more Saturated Fat, 8 times more Omega 3, 11.5 times more Omega 6, 4 times more Carbohydrate and 4 times more Sugars than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6