Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Stewed Canned Tomatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	3.56% 103kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	81% 78.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	201% 261g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	% 33g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 87.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	66% 5.28mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	73% 1095mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.06% 39.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Cookies, chocolate chip, commercially prepared, soft-type:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 3 times more Vitamin B1, 8.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 1.9 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin K per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cookies, chocolate chip, commercially prepared, soft-type:

• Stewed Canned Ripe Red Tomatoes have 2 times more Calcium, 1.6 times more Potassium and 9.3 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 2 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 7.2 times more Manganese, 3.1 times more Phosphorus, 5.2 times more Selenium and 3.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate chip, commercially prepared, soft-type contain 17.1 times more Energy, 104.1 times more Fat, 375 times more Saturated Fat, 19 times more Omega 3, 23.2 times more Omega 6, 10.6 times more Carbohydrate, 10.5 times more Sugars, 3.4 times more Fructose, 1.8 times more Fiber and 4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 14 oz.