Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	34.4% 998kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	44.3% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	55.2% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	105% 137g	130g per day for Men 19-50 years
Sugars	NA	93% 67g	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	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	3.97% 0.052mg	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	4.47% 18μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	80.5% 0.72mg	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	6.45% 0.52mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	3.97% 27.8mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	40% 597mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookie, butter or sugar, with chocolate icing or filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Cookie, butter or sugar, with chocolate icing or filling:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 4 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 10 times more Vitamin B1, 10 times more Vitamin B2, 3.3 times more Vitamin B3 and 7.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cookie, butter or sugar, with chocolate icing or filling:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Sodium and 47.1 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 4.1 times more Copper, 9.4 times more Iron, 5.3 times more Phosphorus, 2.2 times more Potassium and 22.5 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Magnesium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• 7 ounces of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookie, butter or sugar, with chocolate icing or filling contain 33.5 times more Energy, 293.8 times more Fat, 1345.5 times more Saturated Fat, 357 times more Omega 3, 163.1 times more Omega 6, 19 times more Carbohydrate and 5.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein