Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	2.35% 68kcal	69% 1996kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	90% 87.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	160% 51.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	221% 287g	130g per day for Men 19-50 years
Sugars	NA	252% 183g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	114% 1.5mg	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	10.2% 41μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.2% 28mg	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	9.07% 91mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	91% 0.82mg	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	14.7% 1.18mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	NA	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	9.07% 63.5mg	62.2% 435mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, chocolate, made with rice cereal per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Cookies, chocolate, made with rice cereal:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A and more Vitamin C than Cookies, chocolate, made with rice cereal.
• While 1 lb of Cookies, chocolate, made with rice cereal contains 10.2 times more Vitamin B1, 21.1 times more Vitamin B2, 5.5 times more Vitamin B3, 3.2 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 pound of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Cookies, chocolate, made with rice cereal:

• 1 pound of Canned Tomatoes with Green Chilies has 1.9 times more Sodium and 7.2 times more Water than Cookies, chocolate, made with rice cereal.
• While 1 lb of Cookies, chocolate, made with rice cereal contains 1.6 times more Calcium, 2 times more Copper, 9.6 times more Iron, 3.5 times more Magnesium, 6.9 times more Phosphorus, 2.1 times more Potassium, 23.3 times more Selenium and 5.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, chocolate, made with rice cereal contains 29.3 times more Energy, 241.9 times more Fat, 1026.4 times more Saturated Fat, 154 times more Omega 3, 98.6 times more Omega 6, 17.5 times more Carbohydrate and 4.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein