Comparing Nutrients in 7 ounces Tomato Puree VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomato Puree	Cookies, fig bars	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	30% 5.13g	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	108% 141g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	127% 92g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.4% 0.15mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	0.66% 0.6mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cookies, fig bars	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	32.4% 0.29mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	29.6% 0.68mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.88% 32.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cookies, fig bars per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree versus 7 oz of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Puree vs Cookies, fig bars:

• 7 ounces of Tomato Puree have 2.9 times more Vitamin A, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 35.3 times more Vitamin C and 3 times more Vitamin E than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 6.3 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12 and 1.7 times more Vitamin K than Canned Tomato Puree.
• 7 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Cookies, fig bars have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Cookies, fig bars:

• 7 ounces of Tomato Puree have 2 times more Copper, 2.1 times more Potassium and 5.3 times more Water than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 3.6 times more Calcium, 1.6 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 4.7 times more Selenium and 12.5 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Cookies, fig bars contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, fig bars contain 9.2 times more Energy, 34.8 times more Fat, 38.7 times more Saturated Fat, 45.5 times more Omega 3, 31.5 times more Omega 6, 7.9 times more Carbohydrate, 9.6 times more Sugars, 2.4 times more Fiber and 2.2 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6