Comparing Nutrients in 14 ounces Cookie, butter or sugar, with chocolate icing or filling VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Tomatoes	Recommended Dietary Allowance
Energy	69% 1996kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	96% 93g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	184% 58.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	88.6% 1.4g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	110% 18.8g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	12% 15.4g	130g per day for Men 19-50 years
Sugars	185% 134g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	29% 16.3g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.4% 282μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Tomatoes	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	121% 9.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	19.7% 0.45mg	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	42% 294mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	79.6% 1195mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookie, butter or sugar, with chocolate icing or filling vs Tomatoes:

• Cookie, butter or sugar, with chocolate icing or filling has 9.2 times more Vitamin B1, 10 times more Vitamin B2, 3.5 times more Vitamin B3, 4.7 times more Vitamin B9, more Vitamin B12 and 3.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 3.1 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 14 oz.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookie, butter or sugar, with chocolate icing or filling vs Tomatoes:

• Cookie, butter or sugar, with chocolate icing or filling has 1.9 times more Calcium, 6.2 times more Copper, 9 times more Iron, 3.1 times more Phosphorus, more Selenium and 60.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 47.3 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookie, butter or sugar, with chocolate icing or filling has 27.9 times more Energy, 117.5 times more Fat, 528.6 times more Saturated Fat, 119 times more Omega 3, 59.1 times more Omega 6, 17.7 times more Carbohydrate, 12.9 times more Sugars, 1.6 times more Fiber and 4.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.