Comparing Nutrients in 1 kilogram Cookies, oatmeal sandwich, with creme filling VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	137% 3980kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	189% 183g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	163% 52.3g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	276% 4.4g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	411% 70g	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	428% 556g	28% 36.2g	130g per day for Men 19-50 years
Sugars	433% 314g	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	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	46.6% 26g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.36mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	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	95% 380μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0% 0mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	235% 19mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	134% 940mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	333% 5000mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5.97% 221g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal sandwich, with creme filling vs Canned Tomatoes with Green Chilies:

• Cookies, oatmeal sandwich, with creme filling have 6.9 times more Vitamin B1, 5.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, oatmeal sandwich, with creme filling vs Canned Tomatoes with Green Chilies:

• Cookies, oatmeal sandwich, with creme filling have 1.5 times more Copper, 7.2 times more Iron, 3.2 times more Magnesium, 6.2 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 17 times more Selenium, 1.2 times more Sodium and 5.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Calcium and 4.3 times more Water than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal sandwich, with creme filling have 26.5 times more Energy, 228.6 times more Fat, 475.1 times more Saturated Fat, 441 times more Omega 3, 241.1 times more Omega 6, 15.4 times more Carbohydrate and 3.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.