Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regular VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	32.7% 949kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	100% 130g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	97% 70.3g	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	9.92% 3.77g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	31% 17.5g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	53.7% 0.64mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	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	30.3% 121μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	24.7% 3.7mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	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	64.5% 5.16mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	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	53.3% 373mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, peanut butter sandwich, regular vs Tomatoes in Juice with Salt:

• Cookies, peanut butter sandwich, regular have 4.8 times more Vitamin B2, 5.3 times more Vitamin B3, 7.8 times more Vitamin B5, 1.3 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin E and 1.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 1.8 times more Vitamin B1 and 126 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, regular vs Tomatoes in Juice with Salt:

• Cookies, peanut butter sandwich, regular have 1.6 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 4.9 times more Magnesium, 13.4 times more Manganese, 11.1 times more Phosphorus, 11 times more Selenium, 3.2 times more Sodium and 8.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 33.8 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, peanut butter sandwich, regular have 29.9 times more Energy, 84.4 times more Fat, 146.9 times more Saturated Fat, 26.8 times more Omega 3, 38 times more Omega 6, 18.9 times more Carbohydrate, 13.9 times more Sugars and 11.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Cookies, peanut butter sandwich, regular and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 7 oz.
• Both Cookies, peanut butter sandwich, regular as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.