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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	60.8% 1762kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	81% 78.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	121% 38.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	201% 261g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 33g	g per day for Men 19-50 years
Sucrose	NA	% 87.7g	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	202% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	73% 1095mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	10% 374g	1.06% 39.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, chocolate chip, commercially prepared, soft-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and 2.1 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 4.1 times more Vitamin B1, 14.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cookies, chocolate chip, commercially prepared, soft-type:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Sodium and 9.5 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 2.5 times more Copper, 15.7 times more Iron, 2.6 times more Magnesium, 3.2 times more Manganese, 4.4 times more Phosphorus, 7.8 times more Selenium and 4.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 29.6 times more Energy, 247.1 times more Fat, 886.5 times more Saturated Fat, 57 times more Omega 3, 59.3 times more Omega 6, 18.2 times more Carbohydrate and 5.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein