Comparing Nutrients in 1 kilogram Cookies, chocolate, made with rice cereal VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	152% 4400kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	199% 194g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	353% 113g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	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	487% 633g	47.6% 62g	130g per day for Men 19-50 years
Sugars	556% 403g	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	42% 16g	26.3% 10g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	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	289% 3.47mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	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	252% 3.28mg	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	60% 240μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	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	131% 19.6mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	32% 320mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	311% 25mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	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	137% 960mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	66.8% 2270mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	140% 2100mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.5% 130g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate, made with rice cereal vs Stewed Canned Tomatoes:

• Cookies, chocolate, made with rice cereal have 7.5 times more Vitamin B1, 11.5 times more Vitamin B2, 5 times more Vitamin B3, 19.3 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12, 2.4 times more Vitamin E and 1.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate, made with rice cereal vs Stewed Canned Tomatoes:

• Cookies, chocolate, made with rice cereal have 1.6 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 4.8 times more Phosphorus, 15.5 times more Selenium and 3.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7 times more Water than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Potassium and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate, made with rice cereal have 16.9 times more Energy, 101.8 times more Fat, 434.2 times more Saturated Fat, 51.3 times more Omega 3, 38.6 times more Omega 6, 10.2 times more Carbohydrate, 11.5 times more Sugars, 1.6 times more Fiber and 3.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Cookies, chocolate, made with rice cereal as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.