Comparing Nutrients in 14 ounces Cookies, chocolate chip, dry mix VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	68% 1973kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	58% 9.87g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.3% 2.78g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	24% 0.31mg	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	50.6% 202μg	13% 51.6μg	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	0% 0mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	17% 171mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	33% 0.3mg	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	103% 8.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	18% 0.42mg	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	45.4% 318mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	76.7% 1151mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.32% 12g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate chip, dry mix vs Cooked Ripe Red Tomatoes:

• Cookies, chocolate chip, dry mix have 5.4 times more Vitamin B1, 9.3 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 4.6 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate chip, dry mix vs Cooked Ripe Red Tomatoes:

• Cookies, chocolate chip, dry mix have 3.9 times more Calcium, 4 times more Copper, 3 times more Iron, 4 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 4.8 times more Selenium, 26.4 times more Sodium and 4.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 31.4 times more Water than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate chip, dry mix have 27.6 times more Energy, 229.1 times more Fat, 554.4 times more Saturated Fat, 67 times more Omega 3, 59.2 times more Omega 6, 16.5 times more Carbohydrate and 4.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cookies, chocolate chip, dry mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.