Comparing Nutrients in 300 calories Cookies, graham crackers, chocolate-coated VS Tomato Juice with Salt

Weight per 300 calories

• Cookies, graham crackers, chocolate-coated: 60g
• Tomato Juice with Salt: 1765g

Cookies, graham crackers, chocolate-coated have 29.4 times more energy per 100g than Tomato Juice with Salt. It has very high energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cookies, graham crackers, chocolate-coated or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0.21% 0.6mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	48% 62.3g	130g per day for Men 19-50 years
Sugars	31% 22.4g	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.47% 1.32g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.95% 0.038mg	95% 1.24mg	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	7.5% 30μg	88.2% 353μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.067% 0.06mg	1375% 1237mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.1% 0.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.96% 0.59mg	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.84μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	15% 1.2mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.6mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	52% 1.2mg	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	7.46% 52.2mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	45% 1663g	3700g per day for Men 19-50 years

Cookies, Graham Crackers, Chocolate-coated VS Tomato Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, graham crackers, chocolate-coated or Tomato Juice with Salt?

Lets compare vitamin content per 300 calories of Cookies, graham crackers, chocolate-coated vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 338.2 times more Vitamin A, 10.9 times more Vitamin B1, 15.3 times more Vitamin B2, 11.6 times more Vitamin B3, 32.2 times more Vitamin B6, 11.8 times more Vitamin B9, 20617.6 times more Vitamin C, 9.5 times more Vitamin E and 10.6 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• 300 calories of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cookies, graham crackers, chocolate-coated as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, graham crackers, chocolate-coated vs Tomato Juice with Salt:

• 300 kcal of Canned Tomato Juice with Salt contain 6.4 times more Calcium, 6.4 times more Copper, 5.7 times more Iron, 20.2 times more Magnesium, 4.3 times more Manganese, 6.4 times more Phosphorus, 23.9 times more Potassium, 1.3 times more Selenium, 28.1 times more Sodium, 16.2 times more Zinc and 1385.9 times more Water than Cookies, graham crackers, chocolate-coated.
• 300 calories of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, graham crackers, chocolate-coated have 3 times more Fat, 30.8 times more Saturated Fat and 7 times more Omega 6 than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.6 times more Carbohydrate, 2 times more Sugars, 5.3 times more Fiber and 6.3 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Tomato Juice with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Fiber and Protein
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 6
• Both Cookies, graham crackers, chocolate-coated as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 in 300 calories.