Comparing Nutrients in 14 ounces Cookies, chocolate cream covered biscuit sticks VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	61% 1774kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	157% 26.6g	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	156% 203g	12.2% 16g	130g per day for Men 19-50 years
Sugars	137% 99g	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	52.2% 20g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	71% 39.7g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	17% 67.5μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	235% 35.2mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	20% 198mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	44.7% 3.57mg	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	NA	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	104% 730mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.6% 60g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, chocolate cream covered biscuit sticks vs Cooked Ripe Red Tomatoes:

• Cookies, chocolate cream covered biscuit sticks have 2 times more Vitamin B1, 9 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9, more Vitamin B12 and 15.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 1.6 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, chocolate cream covered biscuit sticks vs Cooked Ripe Red Tomatoes:

• Cookies, chocolate cream covered biscuit sticks have 4.5 times more Calcium, 3 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 6.6 times more Phosphorus, 29.4 times more Selenium, 19.4 times more Sodium and 6.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.3 times more Water than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate cream covered biscuit sticks have 24.8 times more Energy, 204.5 times more Fat, 838.9 times more Saturated Fat, 159.8 times more Omega 6, 12.7 times more Carbohydrate, 10 times more Sugars, 7.1 times more Fiber and 10.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cookies, chocolate cream covered biscuit sticks as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.