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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	227% 295g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	232% 168g	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	7.17% 5.2g	0% 0g	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	% 4.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 168g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	0% 0g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	13% 51.6μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	0% 0mg	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	33.7% 2.7mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	3.28% 0.075mg	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	16% 111mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	10% 374g	0.12% 4.45g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 8.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B2 and 5.6 times more Vitamin E than Cooked Ripe Red Tomatoes.

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

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium, more Copper, 3.8 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 6.1 times more Potassium, 4.7 times more Zinc and 84.2 times more Water than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.4 times more Phosphorus and 10.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 28.6 times more Energy, 219.8 times more Fat, 700.1 times more Saturated Fat, 49 times more Omega 3, 60.9 times more Omega 6, 18.6 times more Carbohydrate and 17 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 14 oz.