Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regular VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	32.7% 949kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	100% 130g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	97% 70.3g	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	9.92% 3.77g	NA	38g per day for Men 19-50 years
Protein	31% 17.5g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	53.7% 0.64mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	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	30.3% 121μg	4.47% 18μg	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	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	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	64.5% 5.16mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	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	53.3% 373mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cookies, peanut butter sandwich, regular have 9.6 times more Vitamin B1, 13.8 times more Vitamin B2, 5.8 times more Vitamin B3, 6.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and 62 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• 7 ounces of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, regular vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cookies, peanut butter sandwich, regular have 2.7 times more Calcium, 2.6 times more Copper, 10 times more Iron, 4.5 times more Magnesium, 6.9 times more Manganese, 13.4 times more Phosphorus, 1.8 times more Potassium, 19.3 times more Selenium and 8.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 33.7 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Canned Tomatoes with Green Chilies contain similar levels of Sodium per seven ounces.
• 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, peanut butter sandwich, regular have 31.9 times more Energy, 263.8 times more Fat, 454.1 times more Saturated Fat, 107 times more Omega 3, 127.2 times more Omega 6, 18.1 times more Carbohydrate and 12.8 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