Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coated VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	0.57% 0.097g	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	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	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	NA	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	NA	% 1.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	7.14% 4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	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	12.5% 50μg	2% 8μg	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	14% 12.6mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	25% 2mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	12.4% 87mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, graham crackers, chocolate-coated vs Tomatoes in Juice with Salt:

• Cookies, graham crackers, chocolate-coated have 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5, 6.3 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin E and 2.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10 times more Vitamin A, 2.1 times more Vitamin B1, 1.7 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, graham crackers, chocolate-coated vs Tomatoes in Juice with Salt:

• Cookies, graham crackers, chocolate-coated have 1.4 times more Calcium, 3.7 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 6.8 times more Manganese, 5.1 times more Phosphorus, 1.4 times more Potassium, 15.9 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 47.4 times more Water than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 100 grams:

• Cookies, graham crackers, chocolate-coated have 31.3 times more Energy, 103.2 times more Fat, 505.9 times more Saturated Fat, 13.3 times more Omega 3, 46.5 times more Omega 6, 19.2 times more Carbohydrate, 14.6 times more Sugars and 5.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Cookies, graham crackers, chocolate-coated and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 100 g.
• Both Cookies, graham crackers, chocolate-coated as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.