Comparing Nutrients in 7 ounces Cookies, sugar wafers with creme filling, regular VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	34.4% 996kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	73.8% 23.6g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	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	108% 140g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	118% 85.2g	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	0% 0g	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	% 0g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 80.6g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	38.2% 153μg	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% 0mg	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	33% 4.96mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	93% 7.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	20.4% 143mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, sugar wafers with creme filling, regular vs Tomatoes in Juice with Salt:

• Cookies, sugar wafers with creme filling, regular have 2.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.4 times more Vitamin B5, 9.6 times more Vitamin B9 and 4.2 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 15.5 times more Vitamin B1, 2.6 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin K per 7 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, sugar wafers with creme filling, regular vs Tomatoes in Juice with Salt:

• Cookies, sugar wafers with creme filling, regular have 1.3 times more Copper, 6.5 times more Iron, 1.6 times more Magnesium, 6.2 times more Manganese, 4.2 times more Phosphorus, 5.3 times more Selenium and 3.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Potassium and 57.1 times more Water than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium and Sodium per 7 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, sugar wafers with creme filling, regular have 31.4 times more Energy, 93 times more Fat, 350 times more Saturated Fat, 23 times more Omega 3, 26.3 times more Omega 6, 20.4 times more Carbohydrate, 16.8 times more Sugars and 4.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fructose than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 7 oz.
• Both Cookies, sugar wafers with creme filling, regular as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.