Comparing Nutrients in 1 kilogram Cookies, coconut macaroon VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, coconut macaroon	3%	44%	53%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, coconut macaroon	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	159% 4600kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	232% 226g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	628% 201g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	45% 7.62g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 612g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	623% 452g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	134% 51g	50% 19g	38g per day for Men 19-50 years
Protein	54% 30g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, coconut macaroon	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	85.4% 1.1mg	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	7.5% 30μg	20% 80μg	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	140% 126mg	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	12.7% 1.9mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, coconut macaroon	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	299% 2.7mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	103% 8.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	97% 680mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.1% 115g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, coconut macaroon vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 28.8 times more Vitamin B1, 3.2 times more Vitamin B3, 2.7 times more Vitamin B9, more Vitamin C, 3.1 times more Vitamin E and 2.4 times more Vitamin K than Cookies, coconut macaroon.
• Both Cookies, coconut macaroon and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Cookies, coconut macaroon as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, coconut macaroon vs Tomatoes in Juice with Salt:

• Cookies, coconut macaroon have 5.2 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 4 times more Phosphorus, 9.7 times more Selenium, 2.1 times more Sodium and 6.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.6 times more Calcium, 1.6 times more Potassium and 8.2 times more Water than Cookies, coconut macaroon.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, coconut macaroon have 28.8 times more Energy, 90.2 times more Fat, 591.1 times more Saturated Fat, 12 times more Omega 3, 7.9 times more Omega 6, 17.6 times more Carbohydrate, 17.7 times more Sugars, 2.7 times more Fiber and 3.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Cookies, coconut macaroon as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.