Comparing Nutrients in 1 pound Cookies, shortbread, reduced fat VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cookies, shortbread, reduced fat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	70.5% 2046kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	65.5% 63.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	135% 98g	NA	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	1.88% 1.36g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	NA	38g per day for Men 19-50 years
Protein	43.5% 24.4g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	36% 0.47mg	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	92% 367μg	10.2% 41μg	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	0% 0mg	31.2% 28mg	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	73.8% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.9% 59mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	45.4% 0.41mg	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	169% 13.5mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	26% 0.6mg	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	42.8% 299mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, reduced fat VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, shortbread, reduced fat versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, shortbread, reduced fat vs Canned Tomatoes with Green Chilies:

• 1 pound of Cookies, shortbread, reduced fat has 10.4 times more Vitamin B1, 16.5 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 9 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Cookies, shortbread, reduced fat.
• 1 pound of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cookies, shortbread, reduced fat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, shortbread, reduced fat vs Canned Tomatoes with Green Chilies:

• 1 pound of Cookies, shortbread, reduced fat has 11.5 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 4.7 times more Phosphorus, 15.5 times more Selenium, 1.4 times more Sodium and 3.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Calcium and 26.2 times more Water than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Canned Tomatoes with Green Chilies contain similar levels of Copper and Potassium per one pound.
• 1 pound of Cookies, shortbread, reduced fat lack sufficient amounts of Calcium
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, reduced fat has 30.1 times more Energy, 175 times more Fat, 426.7 times more Saturated Fat, 167 times more Omega 3, 183 times more Omega 6, 21 times more Carbohydrate and 7.8 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein