Comparing Nutrients in 5 ounces Cookies, oatmeal sandwich, with creme filling VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Tomato Paste	Recommended Dietary Allowance
Energy	19.5% 564kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	58.3% 9.9g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	20.6% 27g	130g per day for Men 19-50 years
Sugars	61.3% 44.5g	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.33mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	23.6% 0.31mg	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	13.5% 54μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34.5% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.13mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Tomato Paste	Recommended Dietary Allowance
Calcium	0% 0mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	57.5% 0.52mg	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	33.3% 2.66mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	18.6% 0.43mg	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	19% 133mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal sandwich, with creme filling VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal sandwich, with creme filling versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, oatmeal sandwich, with creme filling vs Tomato Paste:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 3.9 times more Vitamin B1, 2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 76 times more Vitamin A, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 4.7 times more Vitamin B6, more Vitamin C, 1.9 times more Vitamin E and 2.1 times more Vitamin K than Cookies, oatmeal sandwich, with creme filling.
• 5 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, oatmeal sandwich, with creme filling as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal sandwich, with creme filling vs Tomato Paste:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 2.7 times more Manganese, 1.3 times more Selenium and 8.5 times more Sodium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Calcium, 2.7 times more Copper, 1.6 times more Iron and 7.5 times more Potassium than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Tomato Paste contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.
• 5 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal sandwich, with creme filling have 4.9 times more Energy, 38.9 times more Fat, 52.3 times more Saturated Fat, 63 times more Omega 3, 46 times more Omega 6, 2.9 times more Carbohydrate and 2.6 times more Sugars than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.6 times more Fiber and 1.7 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6