Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	192% 249g	130g per day for Men 19-50 years
Sugars	NA	224% 163g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 147g	g per day for Men 19-50 years
Fiber	NA	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	NA	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	NA	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	114% 1.03mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	71% 1.63mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1592mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	10% 374g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, gluten-free, chocolate wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 2.9 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Cookies, gluten-free, chocolate wafer:

• 14 ounces of Canned Tomatoes with Green Chilies have 3.3 times more Sodium and 68.8 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 5.5 times more Calcium, 2.9 times more Copper, 14.1 times more Iron, 3.7 times more Magnesium, 3.1 times more Manganese, 10.3 times more Phosphorus, 3.2 times more Potassium and 6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 36.1 times more Energy, 380.3 times more Fat, 1390.8 times more Saturated Fat, 124 times more Omega 3, 73.6 times more Omega 6, 17.4 times more Carbohydrate and 5.9 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