Comparing Nutrients in 14 ounces Tomatoes VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Tomatoes	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	92% 29.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	36.2% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	66.7% 11.3g	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	203% 264g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	271% 197g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	13.4% 0.17mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	42% 6.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	139% 1.25mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	64% 1.48mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	86.3% 1294mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10% 375g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 2.6 times more Vitamin B1, 10.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, more Vitamin B12, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• Raw Ripe Red Tomatoes have 47.3 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 3.5 times more Calcium, 5.3 times more Copper, 11.6 times more Iron, 3.5 times more Magnesium, 3.3 times more Manganese, 3.8 times more Phosphorus, more Selenium, 65.2 times more Sodium and 3.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 26.7 times more Energy, 132 times more Fat, 265.2 times more Saturated Fat, 48.7 times more Omega 3, 35.7 times more Omega 6, 17.1 times more Carbohydrate, 18.9 times more Sugars, 4.3 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.