Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	8.97% 260kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	328% 105g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	572% 744g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	584% 423g	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	26% 19g	0% 0g	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	% 16.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 423g	g per day for Men 19-50 years
Fiber	26.3% 10g	0% 0g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0% 0mg	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	12.5% 50μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87.8% 79mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	34% 340mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	0% 0mg	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	166% 13.3mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	8.26% 0.19mg	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	28.6% 200mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Stewed Canned Tomatoes has 11 times more Vitamin B3 and more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 2.1 times more Vitamin B2 and 3.8 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B6 and Vitamin B9 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Stewed Canned Tomatoes has 3.8 times more Calcium, more Copper, 7.4 times more Iron, 4 times more Magnesium, 3.1 times more Manganese, 5.8 times more Potassium, 2 times more Sodium and 81.7 times more Water than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 2 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has more Fructose and more Fiber than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 19.8 times more Energy, 127.3 times more Fat, 403.9 times more Saturated Fat, 32.7 times more Omega 3, 34.6 times more Omega 6, 12 times more Carbohydrate and 12 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Protein in one kilogram.