Comparing Nutrients in 500 calories Tomato Puree VS Cookies, oatmeal sandwich, with creme filling

Weight per 500 calories

• Tomato Puree: 1316g
• Cookies, oatmeal sandwich, with creme filling: 126g

Cookies, oatmeal sandwich, with creme filling have 10.5 times more energy per unit of mass than Canned Tomato Puree, which is high in comparison to other foods. Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Puree or Cookies, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Tomato Puree	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	53.7% 70g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	54.3% 39.4g	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	43% 31.3g	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	% 32.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	8.6% 3.27g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	38% 342μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	4.45% 0.058mg	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	36% 145μg	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.013μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	155% 139mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.21% 1.26IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	5.65% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	23.7% 237mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	19% 0.17mg	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	293% 23.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	45% 1.04mg	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	75% 526mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	42% 628mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	0.75% 27.8g	3700g per day for Men 19-50 years

Tomato Puree VS Cookies, Oatmeal Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Puree or Cookies, oatmeal sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Tomato Puree vs Cookies, oatmeal sandwich, with creme filling:

• 500 calories of Tomato Puree have 272.3 times more Vitamin A, 7.5 times more Vitamin B2, 13.4 times more Vitamin B3, 16 times more Vitamin B5, 28.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 9.3 times more Vitamin E and 6.6 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• Both Tomato Puree and Cookies, oatmeal sandwich, with creme filling provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Canned Tomato Puree as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Puree vs Cookies, oatmeal sandwich, with creme filling:

• 500 calories of Tomato Puree have more Calcium, 21.9 times more Copper, 9.9 times more Iron, 6.9 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 33.8 times more Potassium, 5.6 times more Zinc and 41.6 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 1.7 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Cookies, oatmeal sandwich, with creme filling contain similar levels of Selenium per 500 calories.
• 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 Tomato Puree have 1.7 times more Carbohydrate, 1.6 times more Sugars, 7.7 times more Fiber and 6.6 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 8.3 times more Fat, 17.2 times more Saturated Fat, 10.5 times more Omega 3 and 8.1 times more Omega 6 than Canned Tomato Puree.
• Both Tomato Puree and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein