Comparing Nutrients in 7 ounces Cookie, with peanut butter filling, chocolate-coated VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	38.5% 1115kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	72.2% 70g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	70.7% 12g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	84.6% 61.3g	9.74% 7.06g	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	4.57% 3.3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	28.7% 16g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.93mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	15% 0.19mg	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	31.3% 125μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.4% 14mg	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	57% 8.57mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.77% 9.33μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	52% 4.17mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	9.75% 0.22mg	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	10.5% 73.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, with peanut butter filling, chocolate-coated VS Tomato Sauce with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookie, with peanut butter filling, chocolate-coated versus 7 oz of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookie, with peanut butter filling, chocolate-coated vs Tomato Sauce with Salt:

• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have 5.8 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B5, 7 times more Vitamin B9, 3 times more Vitamin E and 1.7 times more Vitamin K than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain more Vitamin A and more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Tomato Sauce with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Cookie, with peanut butter filling, chocolate-coated as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookie, with peanut butter filling, chocolate-coated vs Tomato Sauce with Salt:

• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have 2.5 times more Calcium, 5.1 times more Copper, 2.2 times more Iron, 6 times more Manganese, 1.4 times more Phosphorus and 12.2 times more Selenium than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 1.4 times more Potassium, 1.3 times more Sodium and 50.7 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Tomato Sauce with Salt contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have 23.4 times more Energy, 117.7 times more Fat, 468.3 times more Saturated Fat, 48.4 times more Omega 3, 52.7 times more Omega 6, 10 times more Carbohydrate, 8.7 times more Sugars, 2.3 times more Fiber and 6.8 times more Protein than Tomato Sauce with Salt.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6