Comparing Nutrients in 300 calories Cookies, gluten-free, lemon wafer VS Stewed Canned Tomatoes

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• Stewed Canned Tomatoes: 1154g

Cookies, gluten-free, lemon wafer have 19.8 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.

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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% 0g	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	% 0g	% 19g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 0.23g	g per day for Men 19-50 years
Fiber	0% 0g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	0% 0g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	101% 91mg	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	12% 1.8mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.3% 0.1mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	3.25% 22.7mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	28.5% 1056g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Cookies, gluten-free, lemon wafer vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 20.2 times more Vitamin B1, 9.4 times more Vitamin B2, 217.6 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 5.3 times more Vitamin E than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 74.8 times more Calcium, more Copper, 146.4 times more Iron, 79.2 times more Magnesium, 61.5 times more Manganese, 10.2 times more Phosphorus, 113.9 times more Potassium, more Selenium, 39.4 times more Sodium, 112.2 times more Zinc and 1618.9 times more Water than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, lemon wafer have 6.4 times more Fat, 20.4 times more Saturated Fat and 1.7 times more Omega 6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Carbohydrate, 1.6 times more Sugars, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, lemon wafer as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 300 calories.