Comparing Nutrients in 100 grams Tomato Puree VS Cookies, gingersnaps

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Tomato Puree	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	1.3% 38kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	7.64% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	59% 77g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	27.5% 20g	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	3.3% 2.38g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cookies, gingersnaps	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	7.54% 0.098mg	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	2.75% 11μg	21.8% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.8% 10.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.97mg	6.47% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	1.8% 18mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	34% 0.31mg	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	22.3% 1.78mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	67.6% 1.56mg	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	5.7% 40mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	9.27% 5.1μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	37% 555mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.38% 88g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cookies, gingersnaps per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Cookies, gingersnaps to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Cookies, gingersnaps:

• 100 grams of Tomato Puree have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and 1.4 times more Vitamin K than Cookies, gingersnaps.
• While 100 g of Cookies, gingersnaps contain 8 times more Vitamin B1, 3.7 times more Vitamin B2, 2.2 times more Vitamin B3 and 7.9 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Cookies, gingersnaps provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cookies, gingersnaps have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Cookies, gingersnaps have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Cookies, gingersnaps:

• 100 grams of Tomato Puree have 1.3 times more Potassium and 16.6 times more Water than Cookies, gingersnaps.
• While 100 g of Cookies, gingersnaps contain 4.3 times more Calcium, 3.6 times more Iron, 2.1 times more Magnesium, 9.2 times more Manganese, 2.1 times more Phosphorus, 7.3 times more Selenium, 19.8 times more Sodium and 1.5 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Cookies, gingersnaps contain similar levels of Copper per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, gingersnaps contain 10.9 times more Energy, 46.7 times more Fat, 84.5 times more Saturated Fat, 18.3 times more Omega 3, 15.8 times more Omega 6, 8.6 times more Carbohydrate, 4.1 times more Sugars and 3.4 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Cookies, gingersnaps offer comparable quantities of Fiber per 100 grams.
• 100 grams of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6