Comparing Nutrients in 14 ounces Cookies, gluten-free, lemon wafer VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Tomatoes	Recommended Dietary Allowance
Energy	70.5% 2044kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	12% 15.4g	130g per day for Men 19-50 years
Sugars	232% 168g	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	0% 0g	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	% 0g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 168g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	0% 0g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	60.4% 54.4mg	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	82.6% 12.4mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Tomatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, lemon wafer vs Tomatoes:

• Cookies, gluten-free, lemon wafer have 1.2 times more Vitamin B1, 3.9 times more Vitamin B2 and 5.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 14 ounces for Cookies, gluten-free, lemon wafer vs Tomatoes:

• Cookies, gluten-free, lemon wafer have 1.6 times more Phosphorus and 22.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 6 times more Manganese, 6.6 times more Potassium, 5.7 times more Zinc and 84.4 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Raw Ripe Red Tomatoes have similar amounts of Calcium per 14 oz.
• Both Cookies, gluten-free, lemon wafer as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, lemon wafer have 28.6 times more Energy, 120.9 times more Fat, 375 times more Saturated Fat, 32.7 times more Omega 3, 32 times more Omega 6, 19.1 times more Carbohydrate and 16.1 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.