Comparing Nutrients in 7 ounces Tomato Puree VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Tomato Puree	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	119% 38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	80.8% 105g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	84.6% 61.3g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	15.6% 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	5.46% 22μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	0% 0mg	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	26% 3.9mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	129% 1.16mg	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	44% 3.53mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	59% 1.35mg	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	11.3% 79.4mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cookie, with peanut butter filling, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree versus 7 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Puree vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Tomato Puree have more Vitamin A, 1.2 times more Vitamin B6 and more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 5.6 times more Vitamin B1, 3.1 times more Vitamin B3, 5.7 times more Vitamin B9, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Tomato Puree have 1.4 times more Magnesium, 2 times more Potassium, 1.8 times more Zinc and 48.8 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 1.9 times more Calcium, 2 times more Copper, 4 times more Manganese, 10.4 times more Selenium and 13.3 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Iron and Phosphorus per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 14.8 times more Energy, 168.1 times more Fat, 662.1 times more Saturated Fat, 60.5 times more Omega 3, 73.9 times more Omega 6, 5.9 times more Carbohydrate, 6.4 times more Sugars, 1.8 times more Fiber and 4.9 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6