Comparing Nutrients in 14 ounces Tomato Puree VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Tomato Puree	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	5.2% 151kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	200% 259g	130g per day for Men 19-50 years
Sugars	26.4% 19g	180% 131g	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	13% 9.45g	2.14% 1.55g	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	% 9.72g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 124g	g per day for Men 19-50 years
Fiber	20% 7.54g	21% 7.94g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	17.7% 0.23mg	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	11% 43.7μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	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	52% 7.8mg	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	111% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	142% 1.3mg	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	88.3% 7.06mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	107% 2.46mg	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	22.7% 159mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	20% 679mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 14 ounces of Tomato Puree have more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 11.7 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 6.5 times more Vitamin B9 and 9.9 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 14 ounces of Tomato Puree have 2.6 times more Potassium and 24.6 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 3.1 times more Iron, 1.8 times more Magnesium, 3.7 times more Manganese, 2.7 times more Phosphorus, 5.6 times more Selenium, 11.1 times more Sodium and 2 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Copper per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 6.1 times more Fructose than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 12.9 times more Energy, 117.7 times more Fat, 279 times more Saturated Fat, 219.3 times more Omega 3, 91.7 times more Omega 6, 7.3 times more Carbohydrate, 6.8 times more Sugars and 3.1 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6