Comparing Nutrients in 14 ounces Tomatoes VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Tomatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	200% 259g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	180% 131g	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	7.5% 5.44g	2.14% 1.55g	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	% 4.96g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 124g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	0% 0mg	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	14.3% 2.14mg	53% 7.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	111% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	142% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	107% 2.46mg	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	13.6% 95mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	20% 679mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	82.3% 1234mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10% 375g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 7.9 times more Vitamin B1, 15.6 times more Vitamin B2, 4.5 times more Vitamin B3, 4.8 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin E and 4.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium and 26.5 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.1 times more Calcium, 5.5 times more Copper, 20.7 times more Iron, 3.7 times more Magnesium, 5.4 times more Manganese, 4.5 times more Phosphorus, more Selenium, 62.2 times more Sodium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 3.5 times more Fructose than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 27.3 times more Energy, 123.6 times more Fat, 289 times more Saturated Fat, 292.3 times more Omega 3, 94 times more Omega 6, 16.8 times more Carbohydrate, 12.5 times more Sugars, 1.7 times more Fiber and 5.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.