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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Tomato Puree	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	5.2% 151kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	81% 78.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	201% 261g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	13% 9.45g	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	% 9.72g	% 33g	g per day for Men 19-50 years
Sucrose	% 0g	% 87.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	19% 7.14g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cookies, chocolate chip, commercially prepared, soft-type	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	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	88.3% 7.06mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	22.7% 159mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	73% 1095mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.43% 349g	1.06% 39.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomato Puree 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 Puree vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Tomato Puree have more Vitamin A, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 5.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin B9 than Canned Tomato Puree.
• 14 ounces of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Canned Tomato Puree 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 Puree vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Tomato Puree have 1.3 times more Copper, 3.4 times more Potassium and 8.9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 2.3 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 4.4 times more Selenium, 9.9 times more Sodium and 1.5 times more Zinc than Canned Tomato Puree.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 11.7 times more Energy, 94.1 times more Fat, 336.2 times more Saturated Fat, 14.3 times more Omega 3, 21 times more Omega 6, 7.3 times more Carbohydrate, 7.7 times more Sugars, 2.7 times more Fructose and 2.2 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6