Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	54.7% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	81.6% 14g	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	85% 110g	130g per day for Men 19-50 years
Sugars	NA	86% 62.2g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	9.25% 5.18g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	7.02% 0.091mg	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	19% 75.4μg	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	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	29.2% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	30.2% 0.27mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	71% 1.64mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.05% 187g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, oatmeal sandwich, with creme filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cookies, oatmeal sandwich, with creme 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 Cookies, oatmeal sandwich, with creme filling:

• 7 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 6.9 times more Vitamin B1, 5.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.2 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, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, oatmeal sandwich, with creme 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 Cookies, oatmeal sandwich, with creme filling:

• 7 ounces of Canned Tomatoes with Green Chilies have more Calcium and 4.3 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 7 oz of Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Copper, 7.2 times more Iron, 3.2 times more Magnesium, 6.2 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, 17 times more Selenium and 5.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cookies, oatmeal sandwich, with creme filling contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, oatmeal sandwich, with creme filling contain 26.5 times more Energy, 228.6 times more Fat, 475.1 times more Saturated Fat, 441 times more Omega 3, 241.1 times more Omega 6, 15.4 times more Carbohydrate and 3.8 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