Comparing Nutrients in 5 ounces Tomato Sauce with Salt VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Tomato Sauce with Salt	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	1.17% 34kcal	21.5% 624kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	28.3% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	50% 16g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.53g	69% 89.7g	130g per day for Men 19-50 years
Sugars	6.96% 5.05g	79% 57g	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	3.27% 2.37g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	8.18% 4.58g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.78% 1.4mg	31.4% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	35.8% 0.46mg	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	3.2% 12.8μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	2% 20mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	28.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.5μg	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	17% 1.36mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	NA	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	5.47% 38.3mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	44.8% 672mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Cookies, chocolate, made with rice cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Sauce with Salt versus 5 oz of Cookies, chocolate, made with rice cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Sauce with Salt vs Cookies, chocolate, made with rice cereal:

• 5 ounces of Tomato Sauce with Salt have more Vitamin A and more Vitamin C than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 14.5 times more Vitamin B1, 6.2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.3 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Sauce with Salt as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Sauce with Salt vs Cookies, chocolate, made with rice cereal:

• 5 ounces of Tomato Sauce with Salt have 1.3 times more Potassium, 2.3 times more Sodium and 7 times more Water than Cookies, chocolate, made with rice cereal.
• While 5 oz of Cookies, chocolate, made with rice cereal contain 2.3 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 3.6 times more Phosphorus, 15.5 times more Selenium and 3 times more Zinc than Canned Tomato Sauce with Salt.
• 5 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, chocolate, made with rice cereal contain 18.3 times more Energy, 64.5 times more Fat, 275.4 times more Saturated Fat, 30.8 times more Omega 3, 24.9 times more Omega 6, 11.9 times more Carbohydrate, 11.3 times more Sugars and 2.7 times more Protein than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Cookies, chocolate, made with rice cereal offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6