Comparing Nutrients in 300 calories Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Stewed Canned Tomatoes

Weight per 300 calories

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched: 61g
• Stewed Canned Tomatoes: 1154g

Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 18.9 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	33.4% 0.53g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	55% 71.4g	130g per day for Men 19-50 years
Sugars	27.7% 20g	56% 40.6g	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	0.33% 0.24g	30% 21.7g	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	% 0.74g	% 19g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.23g	g per day for Men 19-50 years
Fiber	3.2% 1.2g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	5.55% 3.1g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.72% 0.035mg	15% 0.2mg	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	11% 44μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.76% 0.018μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	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	8.17% 1.23mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.5μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	144% 1.3mg	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	42.5% 3.4mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	29.6% 0.68mg	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	9.5% 66.5mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	4.32% 2.38μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	12.6% 190mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.059% 2.18g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.1 times more Vitamin B3, 5.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 1.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 30.6 times more Calcium, 6.6 times more Copper, 4.5 times more Iron, 5.5 times more Magnesium, 1.8 times more Manganese, 3.5 times more Phosphorus, 22.9 times more Potassium, 2.9 times more Selenium, 13.4 times more Sodium, 4.5 times more Zinc and 485.2 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 6.9 times more Fat, 16.4 times more Saturated Fat, 15.4 times more Omega 3 and 5.4 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 2 times more Sugars, 91.2 times more Fructose, 9.5 times more Fiber and 3.4 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.