Comparing Nutrients in 14 ounces Tomatoes VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Tomatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	147% 25g	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	213% 277g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	173% 126g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	7.94% 0.1mg	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	45.6% 183μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	1.32% 1.2mg	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	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	66.6% 0.6mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	110% 2.54mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 375g	0.7% 25.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cookies, oatmeal, commercially prepared, special dietary:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 3.1 times more Vitamin B6 and 45.7 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 12.4 times more Vitamin B1, 11.1 times more Vitamin B2, 5.4 times more Vitamin B3, 3.2 times more Vitamin B5, 3.1 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin K per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cookies, oatmeal, commercially prepared, special dietary:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium and 14.5 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 5.4 times more Calcium, 2.6 times more Copper, 15.1 times more Iron, 1.5 times more Magnesium, 5.6 times more Manganese, 5.1 times more Phosphorus, more Selenium, 54.6 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, commercially prepared, special dietary contain 24.9 times more Energy, 90 times more Fat, 96.2 times more Saturated Fat, 154.7 times more Omega 3, 78.8 times more Omega 6, 18 times more Carbohydrate, 12 times more Sugars, 2.4 times more Fiber and 5.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.