Comparing Nutrients in 1 kilogram Cookies, oatmeal, commercially prepared, regular VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Tomato Paste	Recommended Dietary Allowance
Energy	155% 4500kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	187% 181g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 687g	145% 189g	130g per day for Men 19-50 years
Sugars	340% 247g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	73.7% 28g	108% 41g	38g per day for Men 19-50 years
Protein	111% 62g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Tomato Paste	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	166% 2.16mg	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	148% 590μg	30% 120μg	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	5.56% 5mg	243% 219mg	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	17.3% 2.6mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Tomato Paste	Recommended Dietary Allowance
Calcium	37% 370mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	406% 3.65mg	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	323% 26mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	131% 3.02mg	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	197% 1380mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	347% 5200mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.54% 57g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal, commercially prepared, regular versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, commercially prepared, regular vs Tomato Paste:

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 4.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B5 and 4.9 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 15.2 times more Vitamin A, 1.4 times more Vitamin B3, 3.3 times more Vitamin B6, 43.8 times more Vitamin C, 16.5 times more Vitamin E and 1.4 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• 1 kilogram of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cookies, oatmeal, commercially prepared, regular as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, oatmeal, commercially prepared, regular vs Tomato Paste:

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 2.8 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Selenium, 8.8 times more Sodium and 1.3 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.7 times more Copper, 1.3 times more Magnesium and 7.1 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Tomato Paste contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 5.5 times more Energy, 38.5 times more Fat, 45.2 times more Saturated Fat, 18.4 times more Omega 3, 15.9 times more Omega 6, 3.6 times more Carbohydrate, 2 times more Sugars and 1.4 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.5 times more Fiber than Cookies, oatmeal, commercially prepared, regular.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6