Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, soft-type VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	69.4% 2014kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	21.6% 28g	130g per day for Men 19-50 years
Sugars	232% 168g	22% 16g	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	39.6% 28.7g	11.8% 8.53g	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	% 38g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 100g	% 0.091g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	12% 4.54g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	5.93% 0.077mg	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	30.6% 122μg	5.67% 22.7μg	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	NA	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	47% 7.03mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	56.4% 0.51mg	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	231% 18.5mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	11.6% 0.27mg	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	39.5% 277mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.2% 45g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate chip, commercially prepared, soft-type vs Stewed Canned Tomatoes:

• Cookies, chocolate chip, commercially prepared, soft-type have 3 times more Vitamin B1, 8.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6, 5.4 times more Vitamin B9 and 1.9 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin K per 1 lb.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cookies, chocolate chip, commercially prepared, soft-type vs Stewed Canned Tomatoes:

• Cookies, chocolate chip, commercially prepared, soft-type have 2 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 7.2 times more Manganese, 3.1 times more Phosphorus, 5.2 times more Selenium, 1.2 times more Sodium and 3.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Calcium, 1.6 times more Potassium and 9.3 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate chip, commercially prepared, soft-type have 17.1 times more Energy, 104.1 times more Fat, 375 times more Saturated Fat, 19 times more Omega 3, 23.2 times more Omega 6, 10.6 times more Carbohydrate, 10.5 times more Sugars, 3.4 times more Fructose, 1.8 times more Fiber and 4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.