Comparing Nutrients in 7 ounces Cookies, oatmeal, commercially prepared, special dietary VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	30.7% 891kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	73.6% 12.5g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	86.6% 63g	6.98% 5.06g	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	3.6% 2.6g	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	NA	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.75g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	17% 9.53g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.42mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	17% 0.22mg	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	23% 91μg	3.97% 16μg	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	0.66% 0.6mg	27.8% 25mg	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	20% 3mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	5.87% 0.13mg	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	34.6% 242mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.35% 13g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, special dietary VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal, commercially prepared, special dietary versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, commercially prepared, special dietary vs Tomatoes in Juice with Salt:

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 3.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 5.8 times more Vitamin B9, 2.6 times more Vitamin E and 2.7 times more Vitamin K than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 4.3 times more Vitamin B6 and 42 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Tomatoes in Juice with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, oatmeal, commercially prepared, special dietary vs Tomatoes in Juice with Salt:

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 1.6 times more Calcium, 2.9 times more Copper, 7.1 times more Iron, 1.7 times more Magnesium, 9.4 times more Manganese, 7.2 times more Phosphorus, 6.3 times more Selenium, 2.4 times more Sodium and 4.1 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 14.6 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Tomatoes in Juice with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 28.1 times more Energy, 72 times more Fat, 79.2 times more Saturated Fat, 116 times more Omega 3, 65 times more Omega 6, 20.1 times more Carbohydrate, 12.4 times more Sugars, 1.5 times more Fiber and 6.1 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein