Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.56% 103kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	227% 295g	130g per day for Men 19-50 years
Sugars	19.3% 14g	232% 168g	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	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	% 6.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 168g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	0% 0μg	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	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	13.5% 135mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	0% 0mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cookies, gluten-free, lemon wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Cookies, gluten-free, lemon wafer:

• 14 ounces of Stewed Canned Tomatoes have 11 times more Vitamin B3 and more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 2.1 times more Vitamin B2 and 3.8 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B6 and Vitamin B9 in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cookies, gluten-free, lemon wafer:

• 14 ounces of Stewed Canned Tomatoes have 3.8 times more Calcium, more Copper, 7.4 times more Iron, 4 times more Magnesium, 3.1 times more Manganese, 5.8 times more Potassium, 2 times more Sodium and 81.7 times more Water than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 2 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have more Fructose and more Fiber than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 19.8 times more Energy, 127.3 times more Fat, 403.9 times more Saturated Fat, 32.7 times more Omega 3, 34.6 times more Omega 6, 12 times more Carbohydrate and 12 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Protein in 14 ounces.