Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	0.52% 15kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	26.6% 26g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	53.8% 17g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	NA	51.4% 37.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	4.92% 0.064mg	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	2.25% 9μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	2% 20mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	21.6% 0.19mg	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	3.25% 0.26mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	20% 0.46mg	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	2% 14mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cookies, graham crackers, chocolate-coated per 100 g

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

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Cookies, graham crackers, chocolate-coated:

• 100 grams of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 1.6 times more Vitamin B6 and 62 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 100 g of Cookies, graham crackers, chocolate-coated contain 7.9 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B5, 5.6 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 100 grams of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Cookies, graham crackers, chocolate-coated:

• 100 grams of Canned Tomatoes with Green Chilies have 1.5 times more Sodium and 47.1 times more Water than Cookies, graham crackers, chocolate-coated.
• While 100 g of Cookies, graham crackers, chocolate-coated contain 2.3 times more Calcium, 2.2 times more Copper, 7.7 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 6.2 times more Phosphorus, 2.5 times more Potassium and 27.8 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, graham crackers, chocolate-coated contain 33.3 times more Energy, 322.5 times more Fat, 1563.6 times more Saturated Fat, 53 times more Omega 3, 155.4 times more Omega 6, 18.4 times more Carbohydrate and 5.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein