Comparing Nutrients in 300 calories Cookies, chocolate, made with rice cereal VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Cookies, chocolate, made with rice cereal: 68.2g
• Canned Tomatoes with Green Chilies: 2000g

Cookies, chocolate, made with rice cereal have 29.3 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Canned Tomatoes with Green Chilies?

Macros Ratio

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

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	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	2.87% 1.1g	NA	38g per day for Men 19-50 years
Protein	3.93% 2.2g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	158% 2.06mg	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	4.1% 16.4μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	138% 124mg	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	8.9% 1.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.2% 22mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	200% 1.8mg	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	21.2% 1.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.17% 26mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.64mg	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	9.35% 65.5mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.34μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.88g	51% 1885g	3700g per day for Men 19-50 years

Cookies, Chocolate, Made With Rice Cereal VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate, made with rice cereal or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Cookies, chocolate, made with rice cereal vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 9.2 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
• 300 calories of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Cookies, chocolate, made with rice cereal as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate, made with rice cereal vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 18.3 times more Calcium, 14.7 times more Copper, 3.1 times more Iron, 8.5 times more Magnesium, 4.3 times more Phosphorus, 13.8 times more Potassium, 1.3 times more Selenium, 56 times more Sodium, 5.7 times more Zinc and 212.3 times more Water than Cookies, chocolate, made with rice cereal.
• 300 calories of Cookies, chocolate, made with rice cereal lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate, made with rice cereal have 8.2 times more Fat, 35 times more Saturated Fat, 5.3 times more Omega 3 and 3.4 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Carbohydrate and 6.3 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, chocolate, made with rice cereal provide inadequate amounts of Protein
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6