Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Stewed Canned Tomatoes	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	8.97% 260kcal	155% 4500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	187% 181g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	141% 45g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	528% 687g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	340% 247g	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	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	10% 90μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	50.8% 0.66mg	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	148% 590μg	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	87.8% 79mg	5.56% 5mg	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	55.3% 8.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	34% 340mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	149% 1.34mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	365% 8.4mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	347% 5200mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cookies, oatmeal, commercially prepared, regular per 1 kg

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cookies, oatmeal, commercially prepared, regular:

• 1 kilogram of Stewed Canned Tomatoes has 15.8 times more Vitamin C and 3.2 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 5.8 times more Vitamin B1, 6.6 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.9 times more Vitamin B6, 11.8 times more Vitamin B9 and 3.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cookies, oatmeal, commercially prepared, regular:

• 1 kilogram of Stewed Canned Tomatoes has 1.5 times more Potassium and 16.1 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 1.9 times more Iron, 2.8 times more Magnesium, 14.2 times more Manganese, 6.9 times more Phosphorus, 16.3 times more Selenium, 2.4 times more Sodium and 4.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium and Copper per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, commercially prepared, regular contains 17.3 times more Energy, 95.3 times more Fat, 173.8 times more Saturated Fat, 43 times more Omega 3, 32.6 times more Omega 6, 11.1 times more Carbohydrate, 7 times more Sugars, 2.8 times more Fiber and 6.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein