Comparing Nutrients in 500 calories Cookies, graham crackers, chocolate-coated VS Stewed Canned Tomatoes

Weight per 500 calories

• Cookies, graham crackers, chocolate-coated: 100g
• Stewed Canned Tomatoes: 1923g

Cookies, graham crackers, chocolate-coated have 19.2 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 500 calories - Cookies, graham crackers, chocolate-coated or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	8.37% 1.42g	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	92% 119g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	7.14% 4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.6% 46mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	239% 2.15mg	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	25% 2mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.054% 2g	47.6% 1760g	3700g per day for Men 19-50 years

Cookies, Graham Crackers, Chocolate-coated VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, graham crackers, chocolate-coated or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Cookies, graham crackers, chocolate-coated vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 86.5 times more Vitamin A, 3.3 times more Vitamin B1, 4.5 times more Vitamin B2, 8.1 times more Vitamin B3, 5.8 times more Vitamin B5, 5.1 times more Vitamin B6, 1.9 times more Vitamin B9, 1519.2 times more Vitamin C, 16.1 times more Vitamin E and 7.2 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• 500 calories of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cookies, graham crackers, chocolate-coated as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, graham crackers, chocolate-coated vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 14.2 times more Calcium, 11.1 times more Copper, 12.8 times more Iron, 14.4 times more Magnesium, 2.4 times more Manganese, 4.4 times more Phosphorus, 14.9 times more Potassium, 16 times more Sodium, 16.3 times more Zinc and 880.2 times more Water than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Stewed Canned Tomatoes contain similar levels of Selenium per 500 calories.
• 500 calories of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, graham crackers, chocolate-coated have 7.1 times more Fat, 34.4 times more Saturated Fat and 3.2 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 1.8 times more Sugars, 8.7 times more Fiber and 4.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Fiber and Protein
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Cookies, graham crackers, chocolate-coated as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 500 calories.