Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coated VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	14.5% 19g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	7.14% 4g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	16.6% 0.22mg	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	12.5% 50μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Tomato Paste	Recommended Dietary Allowance
Calcium	4.6% 46mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	40.6% 0.37mg	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	25% 2mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	13% 0.3mg	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	12.4% 87mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Tomato Paste per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, graham crackers, chocolate-coated versus 100 g of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, graham crackers, chocolate-coated vs Tomato Paste:

• 100 grams of Cookies, graham crackers, chocolate-coated have 4.5 times more Vitamin B1, 2.7 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 38 times more Vitamin A, 1.8 times more Vitamin B3, 3.4 times more Vitamin B6, 219 times more Vitamin C, 4.3 times more Vitamin E and 1.8 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Tomato Paste provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Tomato Paste have insufficient amounts of Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Canned Tomato Paste have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cookies, graham crackers, chocolate-coated vs Tomato Paste:

• 100 grams of Cookies, graham crackers, chocolate-coated have 1.3 times more Calcium, 1.5 times more Manganese, 2.1 times more Selenium and 4.5 times more Sodium than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.9 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 3.8 times more Potassium and 3.2 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Tomato Paste contain similar levels of Phosphorus per 100 grams.
• 100 grams of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, graham crackers, chocolate-coated have 6.1 times more Energy, 54.9 times more Fat, 172 times more Saturated Fat, 7.6 times more Omega 3, 29.6 times more Omega 6, 3.5 times more Carbohydrate and 3.1 times more Sugars than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.9 times more Fiber than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Tomato Paste offer comparable quantities of Protein per 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6