Comparing Nutrients in 500 calories Cookies, oatmeal sandwich, with creme filling VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Cookies, oatmeal sandwich, with creme filling: 126g
• Canned Tomatoes with Green Chilies: 3333g

Cookies, oatmeal sandwich, with creme filling have 26.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.57g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	93% 121g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.6% 3.27g	NA	38g per day for Men 19-50 years
Protein	5.86% 3.28g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.24% 0.36mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.45% 0.058mg	264% 3.43mg	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% 47.7μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.52% 0.013μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	230% 207mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.21% 1.26IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.65% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0% 0mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	333% 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	29.5% 2.36mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	191% 4.4mg	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	17% 118mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.54μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	42% 628mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	7.65% 0.84mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.75% 27.8g	85% 3141g	3700g per day for Men 19-50 years

Cookies, Oatmeal Sandwich, With Creme Filling VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal sandwich, with creme filling or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Cookies, oatmeal sandwich, with creme filling vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 530.7 times more Vitamin A, 3.8 times more Vitamin B1, 4.5 times more Vitamin B2, 14.8 times more Vitamin B3, 13.6 times more Vitamin B5, 59.4 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• 500 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal sandwich, with creme filling vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Calcium, 17.4 times more Copper, 3.7 times more Iron, 8.3 times more Magnesium, 4.3 times more Manganese, 4 times more Phosphorus, 20.9 times more Potassium, 1.6 times more Selenium, 21.3 times more Sodium, 5.1 times more Zinc and 113.1 times more Water than Cookies, oatmeal sandwich, with creme filling.
• 500 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal sandwich, with creme filling have 8.6 times more Fat, 17.9 times more Saturated Fat, 16.6 times more Omega 3 and 9.1 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Carbohydrate and 7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Protein
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6