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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Tomato Paste	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	11.2% 325kcal	67.5% 1957kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	87% 28g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	56.3% 9.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	228% 296g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	256% 185g	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	2.1% 1.5g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 180g	g per day for Men 19-50 years
Fiber	43% 16.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	30.6% 17g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	14.3% 143mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	20% 0.18mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	39% 0.9mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	NA	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, gluten-free, vanilla 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, vanilla 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, vanilla sandwich, with creme filling:

• Both Canned Tomato Paste and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 14 oz

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

• 14 ounces of Tomato Paste have 2.6 times more Calcium, 8.1 times more Copper, 8.8 times more Iron, 3.2 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 9.7 times more Potassium and 2.7 times more Zinc than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 3.4 times more Sodium than Canned Tomato Paste.
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 15.4 times more Fructose, 8.2 times more Fiber and 1.6 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 6 times more Energy, 43.6 times more Fat, 70.1 times more Saturated Fat, 61.4 times more Omega 3, 15.9 times more Omega 6, 3.9 times more Carbohydrate and 3.8 times more Sugars than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber