Comparing Nutrients in 7 ounces Cookies, oatmeal, commercially prepared, special dietary VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	30.7% 891kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.34g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	73.6% 12.5g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	86.6% 63g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Canned Tomatoes with Green Chilies	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	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.42mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	20% 0.18mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	11.4% 0.26mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.35% 13g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, special dietary VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal, commercially prepared, special dietary versus 7 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 13.5 times more Vitamin B1, 11.1 times more Vitamin B2, 5.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.1 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A, 4 times more Vitamin B6 and 20.7 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 2.7 times more Calcium, 1.7 times more Copper, 15.7 times more Iron, 1.5 times more Magnesium, 4.8 times more Manganese, 8.7 times more Phosphorus, 1.6 times more Potassium, 11 times more Selenium and 3.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Sodium and 14.5 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have 29.9 times more Energy, 225 times more Fat, 244.8 times more Saturated Fat, 464 times more Omega 3, 217.3 times more Omega 6, 19.3 times more Carbohydrate and 7 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein