Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cookies, animal, with frosting or icing

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, animal, with frosting or icing	2%	43%	55%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	49.3% 48g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	49.7% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	112% 81.6g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, animal, with frosting or icing	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	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	21% 3.37mg	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	2.14% 0.028mg	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	29.3% 117μg	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	13.7% 12.3mg	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	NA	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, animal, with frosting or icing	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	11.5% 0.1mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.33% 0.48mg	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 Cookies, animal, with frosting or icing per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cookies, animal, with frosting or icing 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 Cookies, animal, with frosting or icing:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 7.4 times more Vitamin B6 and more Vitamin C than Cookies, animal, with frosting or icing.
• While 7 oz of Cookies, animal, with frosting or icing contain 8.2 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3 and 6.6 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 Cookies, animal, with frosting or icing have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, animal, with frosting or icing have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cookies, animal, with frosting or icing:

• 7 ounces of Canned Tomatoes with Green Chilies have 3.3 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium, 2.8 times more Phosphorus, 1.6 times more Sodium and 47.1 times more Water than Cookies, animal, with frosting or icing.
• While 7 oz of Cookies, animal, with frosting or icing contain 6 times more Iron, 28.3 times more Selenium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookies, animal, with frosting or icing contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cookies, animal, with frosting or icing lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, animal, with frosting or icing contain 33.9 times more Energy, 301.3 times more Fat, 1472.7 times more Saturated Fat, 239 times more Omega 3, 146.9 times more Omega 6, 19.4 times more Carbohydrate and 4.3 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