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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	283% 205g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	14.7% 0.19mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	117% 1.05mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	NA	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	10% 374g	0.19% 6.87g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A, 2.1 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2.8 times more Vitamin B1, 11.3 times more Vitamin B2, 1.7 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Canned Tomatoes with Green Chilies have more Calcium, 2.9 times more Sodium and 54.5 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 2.9 times more Copper, 4.8 times more Iron, 4.1 times more Magnesium, 8.4 times more Phosphorus, 2.9 times more Potassium, 13.5 times more Selenium and 4.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, sugar wafer, chocolate-covered contain 35.1 times more Energy, 344.9 times more Fat, 1567.4 times more Saturated Fat, 289 times more Omega 3, 134 times more Omega 6, 18.2 times more Carbohydrate and 5 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