Comparing Nutrients in 1 kilogram Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	119% 3450kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	86.4% 27.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	240% 3.84g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	474% 616g	47.6% 62g	130g per day for Men 19-50 years
Sugars	534% 387g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	292% 111g	26.3% 10g	38g per day for Men 19-50 years
Protein	49.5% 27.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	13% 0.17mg	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	105% 420μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	87.8% 79mg	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	39.3% 5.9mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	124% 1.12mg	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	249% 20mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	84.3% 590mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	6.7% 248g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, brownies, commercially prepared, reduced fat, with added fiber versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Stewed Canned Tomatoes:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 3.9 times more Vitamin B1, 7.1 times more Vitamin B2, 2 times more Vitamin B3, 8.4 times more Vitamin B9 and 3.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin C and 1.4 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin C
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Stewed Canned Tomatoes:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 1.6 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 3 times more Phosphorus, 21.5 times more Selenium, 1.3 times more Sodium and 2.7 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Calcium, 1.4 times more Potassium and 3.7 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, brownies, commercially prepared, reduced fat, with added fiber has 13.3 times more Energy, 50.9 times more Fat, 106.4 times more Saturated Fat, 128 times more Omega 3, 29.7 times more Omega 6, 9.9 times more Carbohydrate, 11 times more Sugars, 11.1 times more Fiber and 3 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein