Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Stewed Canned Tomatoes	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	1.27% 37kcal	22% 638kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	26.4% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	20% 3.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	75% 97g	130g per day for Men 19-50 years
Sugars	6.9% 5g	48.2% 35g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	7.2% 0.094mg	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	21% 83.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0.79% 0.71mg	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	7.84% 1.18mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	21% 0.19mg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	51.7% 1.2mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	49% 737mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cookies, oatmeal, commercially prepared, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Cookies, oatmeal, commercially prepared, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cookies, oatmeal, commercially prepared, regular:

• 5 ounces of Stewed Canned Tomatoes have 15.8 times more Vitamin C and 3.2 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• While 5 oz of Cookies, oatmeal, commercially prepared, regular contain 5.8 times more Vitamin B1, 6.6 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 3.9 times more Vitamin B6, 11.8 times more Vitamin B9 and 3.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cookies, oatmeal, commercially prepared, regular:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Potassium and 16.1 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 5 oz of Cookies, oatmeal, commercially prepared, regular contain 1.9 times more Iron, 2.8 times more Magnesium, 14.2 times more Manganese, 6.9 times more Phosphorus, 16.3 times more Selenium, 2.4 times more Sodium and 4.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium and Copper per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, oatmeal, commercially prepared, regular contain 17.3 times more Energy, 95.3 times more Fat, 173.8 times more Saturated Fat, 43 times more Omega 3, 32.6 times more Omega 6, 11.1 times more Carbohydrate, 7 times more Sugars, 2.8 times more Fiber and 6.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein