Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, fig bars	Recommended Dietary Allowance
Energy	5.17% 150kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	152% 26g	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	545% 709g	130g per day for Men 19-50 years
Sugars	NA	639% 464g	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	NA	121% 46g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	57.7% 0.75mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	3.33% 3mg	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	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, fig bars	Recommended Dietary Allowance
Calcium	20% 200mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	163% 1.47mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	149% 3.43mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	25.5% 942g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, fig bars per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Cookies, fig bars 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, fig bars:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.2 times more Vitamin A, 1.4 times more Vitamin B6 and 20.7 times more Vitamin C than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 4.6 times more Vitamin B1, 11.4 times more Vitamin B2, 2.9 times more Vitamin B3, 2.5 times more Vitamin B5, 3.9 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 kilogram of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, fig bars have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Cookies, fig bars:

• 1 kilogram of Canned Tomatoes with Green Chilies has 5.7 times more Water than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 3.2 times more Calcium, 1.6 times more Copper, 11.2 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 8.3 times more Selenium and 3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookies, fig bars contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, fig bars contains 23.2 times more Energy, 91.3 times more Fat, 102.1 times more Saturated Fat, 182 times more Omega 3, 89.1 times more Omega 6, 19.6 times more Carbohydrate and 5.4 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