Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Tomato Paste	Recommended Dietary Allowance
Energy	33.7% 976kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	87.8% 15g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	29% 37.5g	130g per day for Men 19-50 years
Sugars	90% 65.3g	33.3% 24g	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	1.07% 0.77g	16% 11.6g	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	% 2.4g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 62g	% 0.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	18% 10g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	33% 0.43mg	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	35.7% 143μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.5mg	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	26.6% 4mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.7% 67μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Tomato Paste	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	71.2% 0.64mg	80.5% 0.72mg	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	138% 11mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	26% 0.6mg	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	31% 216mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Tomato Paste:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 4.9 times more Vitamin B1, 1.9 times more Vitamin B2, 6 times more Vitamin B9 and 3 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 3.7 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Tomato Paste provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Tomato Paste:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 1.9 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.7 times more Calcium, 5.9 times more Potassium and 1.4 times more Selenium than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Tomato Paste contain similar levels of Copper, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 6 times more Energy, 52.6 times more Fat, 80.9 times more Saturated Fat, 125.3 times more Omega 3, 49.5 times more Omega 6, 3.5 times more Carbohydrate and 2.7 times more Sugars than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 15 times more Fructose and 2.1 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Tomato Paste offer comparable quantities of Protein per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6