Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Tomato Puree	Recommended Dietary Allowance
Energy	30.4% 881kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	60.5% 19.4g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	13.7% 18g	130g per day for Men 19-50 years
Sugars	102% 73.6g	13.2% 9.6g	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	17.3% 12.6g	6.5% 4.72g	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	% 16.6g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 44g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	13% 7.2g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.2% 0.56mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	19.2% 0.25mg	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	13.4% 53.6μg	5.46% 22μg	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	NA	23.4% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.5% 3.08mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Tomato Puree	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	63.3% 0.57mg	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	101% 8.08mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	14.6% 0.34mg	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	17.3% 121mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, soft-type versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Tomato Puree:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 5.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.5 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 2.5 times more Vitamin B6, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Tomato Puree provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Tomato Puree:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 2.3 times more Iron, 1.3 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 4.4 times more Selenium, 9.9 times more Sodium and 1.5 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.3 times more Copper, 3.4 times more Potassium and 8.9 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• 7 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Canned Tomato Puree lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 11.7 times more Energy, 94.1 times more Fat, 336.2 times more Saturated Fat, 14.3 times more Omega 3, 21 times more Omega 6, 7.3 times more Carbohydrate, 7.7 times more Sugars, 2.7 times more Fructose and 2.2 times more Protein than Tomato Puree.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Tomato Puree offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6