Comparing Nutrients in 300 calories Cookies, oatmeal, commercially prepared, regular VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cookies, oatmeal, commercially prepared, regular: 66.7g
• Tomatoes in Juice with Salt: 1875g

Cookies, oatmeal, commercially prepared, regular have 28.1 times more energy per 100g than Tomatoes in Juice with Salt. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, commercially prepared, regular or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5.38% 0.086g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 45.8g	50% 65g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.9% 1.87g	94% 35.6g	38g per day for Men 19-50 years
Protein	7.4% 4.13g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.37% 3.33μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	160% 2.1mg	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	9.83% 39.3μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.37% 0.33mg	263% 236mg	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	1.16% 0.17mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.47% 24.7mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	9.93% 0.089mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	21.5% 1.72mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	55.4% 1.28mg	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	13% 92mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	48% 1777g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Commercially Prepared, Regular VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, commercially prepared, regular or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Cookies, oatmeal, commercially prepared, regular vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 112.5 times more Vitamin A, 60.6 times more Vitamin B1, 6.7 times more Vitamin B2, 9 times more Vitamin B3, 8.5 times more Vitamin B5, 47.3 times more Vitamin B6, 3.8 times more Vitamin B9, 708.8 times more Vitamin C, 63.8 times more Vitamin E and 9.1 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
• 300 calories of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cookies, oatmeal, commercially prepared, regular as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cookies, oatmeal, commercially prepared, regular vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 25.1 times more Calcium, 10.9 times more Copper, 6.2 times more Iron, 8.5 times more Magnesium, 2.3 times more Manganese, 3.5 times more Phosphorus, 37.8 times more Potassium, 2 times more Selenium, 6.2 times more Sodium, 4.3 times more Zinc and 467.5 times more Water than Cookies, oatmeal, commercially prepared, regular.
• 300 calories of Cookies, oatmeal, commercially prepared, regular lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, oatmeal, commercially prepared, regular have 2.6 times more Fat and 4.7 times more Saturated Fat than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Carbohydrate, 2.9 times more Sugars, 19.1 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Tomatoes in Juice with Salt offer comparable quantities of Energy and Omega 6 per 300 calories.
• 300 calories of Cookies, oatmeal, commercially prepared, regular provide inadequate amounts of Fiber
• Both Cookies, oatmeal, commercially prepared, regular as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 300 calories.