Comparing Nutrients in 1 kilogram Cookies, chocolate chip, dry mix VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	171% 4970kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	260% 83g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	508% 661g	28% 36.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	82% 46g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.95mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	79.2% 1.03mg	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	128% 510μg	22.5% 90μg	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	0% 0mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Cookies, chocolate chip, dry mix	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	43% 430mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	259% 20.7mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	57.4% 1.32mg	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	114% 800mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	61% 2080mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	193% 2900mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, dry mix VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate chip, dry mix versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, dry mix vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cookies, chocolate chip, dry mix has 5.7 times more Vitamin B1, 10.8 times more Vitamin B2, 3.1 times more Vitamin B3 and 5.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 6.1 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cookies, chocolate chip, dry mix as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, dry mix vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cookies, chocolate chip, dry mix has 2.2 times more Calcium, 3.3 times more Copper, 8 times more Iron, 3.3 times more Magnesium, 2.8 times more Manganese, 5.7 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium and 4.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 1.4 times more Sodium and 31.4 times more Water than Cookies, chocolate chip, dry mix.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate chip, dry mix has 33.1 times more Energy, 315 times more Fat, 756 times more Saturated Fat, 134 times more Omega 3, 85.7 times more Omega 6, 18.3 times more Carbohydrate and 6.7 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein