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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	5.17% 150kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	525% 682g	130g per day for Men 19-50 years
Sugars	NA	634% 460g	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	4.97% 3.6g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 445g	g per day for Men 19-50 years
Fiber	NA	71% 27g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0% 0mg	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	NA	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	20% 200mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	374% 3.37mg	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	32.5% 2.6mg	975% 78mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	216% 4.97mg	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	20% 140mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	25.5% 942g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, chocolate sandwich, with extra creme filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Cookies, chocolate sandwich, with extra creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 3.4 times more Vitamin B1, 6.3 times more Vitamin B2, 3 times more Vitamin B3 and 5.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookies, chocolate sandwich, with extra creme filling provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.3 times more Calcium and 57.1 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 3.7 times more Copper, 30 times more Iron, 3.3 times more Magnesium, 3.8 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 20.3 times more Selenium and 6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookies, chocolate sandwich, with extra creme filling contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 33.1 times more Energy, 306.5 times more Fat, 495.8 times more Saturated Fat, 53 times more Omega 3, 83.4 times more Omega 6, 18.8 times more Carbohydrate and 6.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein