Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	18.7% 541kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	56.5% 41g	4.86% 3.52g	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	0% 0g	2.6% 1.88g	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	% 0g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 37g	% 0.02g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	2.63% 1g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.3% 0.017mg	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	NA	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	8.78% 7.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11% 109mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	12.4% 0.11mg	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	46% 3.67mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	2.57% 0.059mg	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	20.6% 144mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate wafer vs Stewed Canned Tomatoes:

• Cookies, gluten-free, chocolate wafer have 3.8 times more Vitamin B5 than Stewed Canned Ripe Red Tomatoes.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Stewed Canned Tomatoes:

• Cookies, gluten-free, chocolate wafer have 3.2 times more Calcium, 2.3 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 7 times more Manganese, 7.2 times more Phosphorus, 1.6 times more Potassium and 4.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Sodium and 66.8 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, chocolate wafer have 20.8 times more Energy, 160.1 times more Fat, 588.4 times more Saturated Fat, 41.3 times more Omega 3, 28.8 times more Omega 6, 10.1 times more Carbohydrate, 11.6 times more Sugars, 1.6 times more Fiber and 4.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Fructose than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 g.