Comparing Nutrients in 100 grams Cookies, gluten-free, lemon wafer VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.8% 515kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	3.5% 2.55g	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	1.8% 1.3g	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	% 1.24g	g per day for Men 19-50 years
Sucrose	% 42.3g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	5% 1.9g	38g per day for Men 19-50 years
Protein	0% 0g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.75% 0.045mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.065mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.54% 0.11mg	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	0% 0μg	2% 8μg	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	14% 12.6mg	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	21% 3.12mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.1μg	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	2.25% 0.18mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	0.83% 0.019mg	2.96% 0.068mg	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	5.57% 39mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	1.06% 36mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, lemon wafer vs Tomatoes in Juice with Salt:

• Cookies, gluten-free, lemon wafer have 1.3 times more Vitamin B2 and 5.3 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 12.8 times more Vitamin B1, 11 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 100 grams for Cookies, gluten-free, lemon wafer vs Tomatoes in Juice with Salt:

• Cookies, gluten-free, lemon wafer have 2.3 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Calcium, more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 3.6 times more Manganese, 5.3 times more Potassium, more Selenium, 4 times more Zinc and 84.6 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, lemon wafer have 32.2 times more Energy, 96.7 times more Fat, 308.9 times more Saturated Fat, 24.5 times more Omega 3, 26.4 times more Omega 6, 21.4 times more Carbohydrate and 16.6 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 100 g.