Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	1.27% 37kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	81% 105g	130g per day for Men 19-50 years
Sugars	6.9% 5g	82.7% 60g	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	3.68% 2.66g	0% 0g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 60g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	0.58% 0.092mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	0% 0mg	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	1.77% 7.1μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	29.5% 4.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	0% 0mg	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	23.6% 1.9mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	1.17% 0.027mg	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	4.05% 28.3mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cookies, gluten-free, lemon wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Stewed Canned Tomatoes have 11 times more Vitamin B3 and more Vitamin B5 than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 2.1 times more Vitamin B2 and 3.8 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B6 and Vitamin B9 in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Stewed Canned Tomatoes have 3.8 times more Calcium, more Copper, 7.4 times more Iron, 4 times more Magnesium, 3.1 times more Manganese, 5.8 times more Potassium, 2 times more Sodium and 81.7 times more Water than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 2 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have more Fructose and more Fiber than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 19.8 times more Energy, 127.3 times more Fat, 403.9 times more Saturated Fat, 32.7 times more Omega 3, 34.6 times more Omega 6, 12 times more Carbohydrate and 12 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Protein in five ounces.