Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	204% 148g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	85.6% 0.77mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 374g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Cookies, graham crackers, chocolate-coated 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, graham crackers, chocolate-coated:

• 14 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 1.6 times more Vitamin B6 and 62 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 7.9 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B5, 5.6 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Sodium and 47.1 times more Water than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 2.3 times more Calcium, 2.2 times more Copper, 7.7 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 6.2 times more Phosphorus, 2.5 times more Potassium and 27.8 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, graham crackers, chocolate-coated contain 33.3 times more Energy, 322.5 times more Fat, 1563.6 times more Saturated Fat, 53 times more Omega 3, 155.4 times more Omega 6, 18.4 times more Carbohydrate and 5.8 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