Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Cookies, oatmeal sandwich, with creme filling

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Cookies, oatmeal sandwich, with creme filling: 126g

Cookies, oatmeal sandwich, with creme filling have 24.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cookies, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Tomatoes in Juice with Salt	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	8.05% 7.8g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	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	83.4% 108g	53.7% 70g	130g per day for Men 19-50 years
Sugars	110% 79.7g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	8.6% 3.27g	38g per day for Men 19-50 years
Protein	44% 24.7g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	5.65% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	103% 1031mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	76% 531mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	42% 628mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	80% 2961g	0.75% 27.8g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Cookies, Oatmeal Sandwich, With Creme Filling Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cookies, oatmeal sandwich, with creme filling?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Cookies, oatmeal sandwich, with creme filling:

• 500 calories of Tomatoes in Juice with Salt have 497.5 times more Vitamin A, 60.6 times more Vitamin B1, 12.3 times more Vitamin B2, 15.5 times more Vitamin B3, 10.1 times more Vitamin B5, 60 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C, 6.6 times more Vitamin E and 12 times more Vitamin K 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, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt 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 Tomatoes in Juice with Salt vs Cookies, oatmeal sandwich, with creme filling:

• 500 calories of Tomatoes in Juice with Salt have more Calcium, 9.4 times more Copper, 7.5 times more Iron, 7.1 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 34.9 times more Potassium, 2.6 times more Selenium, 5.7 times more Sodium, 4.5 times more Zinc and 106.6 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 Tomatoes in Juice with Salt have 1.6 times more Carbohydrate, 2 times more Sugars, 18.2 times more Fiber and 7.5 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 2.9 times more Fat, 6.2 times more Saturated Fat, 4.4 times more Omega 3 and 2.9 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3
• 500 calories of Cookies, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein