Comparing Nutrients in 500 calories Cookies, graham crackers, chocolate-coated VS Tomatoes in Juice with Salt

Weight per 500 calories

• Cookies, graham crackers, chocolate-coated: 100g
• Tomatoes in Juice with Salt: 3125g

Cookies, graham crackers, chocolate-coated have 31.3 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.

Which food has more nutrients per 500 calories - Cookies, graham crackers, chocolate-coated or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	83.4% 108g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	156% 59.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	267% 3.47mg	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	12.5% 50μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	438% 394mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	25% 2mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	92% 2.13mg	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	12.4% 87mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.054% 2g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, graham crackers, chocolate-coated vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 312.5 times more Vitamin A, 66.6 times more Vitamin B1, 11.5 times more Vitamin B2, 13.1 times more Vitamin B3, 9.7 times more Vitamin B5, 54.2 times more Vitamin B6, 5 times more Vitamin B9, 3937.5 times more Vitamin C, 18.6 times more Vitamin E and 12.7 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, graham crackers, chocolate-coated vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 22.4 times more Calcium, 8.4 times more Copper, 8.9 times more Iron, 19.5 times more Magnesium, 4.6 times more Manganese, 6.1 times more Phosphorus, 22.4 times more Potassium, 2 times more Selenium, 13.6 times more Sodium, 18.8 times more Zinc and 1480.5 times more Water than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 500 calories:

• Cookies, graham crackers, chocolate-coated have 3.3 times more Fat, 16.2 times more Saturated Fat and 1.5 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.4 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Sugars, 27 times more Fiber and 6.2 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.