Comparing Nutrients in 14 ounces Cookies, fig bars VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, fig bars	Tomatoes	Recommended Dietary Allowance
Energy	47.6% 1381kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	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	216% 281g	12% 15.4g	130g per day for Men 19-50 years
Sugars	254% 184g	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	48% 18.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	34.7% 139μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	17% 2.58mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Tomatoes	Recommended Dietary Allowance
Calcium	25.4% 254mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	144% 11.5mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	35% 246mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, fig bars vs Tomatoes:

• Cookies, fig bars have 4.3 times more Vitamin B1, 11.4 times more Vitamin B2, 3.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin B12 and 1.2 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.7 times more Vitamin A, 45.7 times more Vitamin C and 1.4 times more Vitamin K than Cookies, fig bars.
• Both Cookies, fig bars and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Cookies, fig bars as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, fig bars vs Tomatoes:

• Cookies, fig bars have 6.4 times more Calcium, 2.5 times more Copper, 10.7 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, more Selenium, 70 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.7 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Raw Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, fig bars have 19.3 times more Energy, 36.5 times more Fat, 40.1 times more Saturated Fat, 60.7 times more Omega 3, 32.3 times more Omega 6, 18.2 times more Carbohydrate, 17.6 times more Sugars, 3.8 times more Fiber and 4.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Cookies, fig bars as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.