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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Energy	61% 1774kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	157% 26.6g	1.87% 0.32g	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% 15.4g	130g per day for Men 19-50 years
Sugars	137% 99g	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	52.2% 20g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	71% 39.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	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	14.7% 0.19mg	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	17% 67.5μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Calcium	20% 198mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	44.7% 3.57mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	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	104% 730mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	56.4% 845mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.6% 60g	10% 375g	3700g per day for Men 19-50 years

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

• Cookies, chocolate cream covered biscuit sticks have 1.9 times more Vitamin B1, 10.5 times more Vitamin B2, more Vitamin B12 and 16.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and 4.6 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw 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 Tomatoes:

• Cookies, chocolate cream covered biscuit sticks have 5 times more Calcium, 3.8 times more Copper, 3.3 times more Iron, 3.3 times more Magnesium, 7.7 times more Phosphorus, more Selenium, 42.6 times more Sodium and 5.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 6.3 times more Water than Cookies, chocolate cream covered biscuit sticks.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate cream covered biscuit sticks have 24.8 times more Energy, 112.5 times more Fat, 449.4 times more Saturated Fat, 83.9 times more Omega 6, 13.1 times more Carbohydrate, 9.5 times more Sugars, 4.2 times more Fiber and 11.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.