Comparing Nutrients in 1 kilogram Cookies, chocolate chip, commercially prepared, soft-type VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Tomatoes	Recommended Dietary Allowance
Energy	153% 4440kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	30% 39g	130g per day for Men 19-50 years
Sugars	512% 371g	36.3% 26.3g	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	87.3% 63.3g	19% 13.7g	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	% 83.4g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 221g	% 0g	g per day for Men 19-50 years
Fiber	47.4% 18g	31.6% 12g	38g per day for Men 19-50 years
Protein	65% 36.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	37.5% 150μg	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	NA	152% 137mg	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	103% 15.5mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Tomatoes	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	509% 40.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	49.6% 1.14mg	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	87% 610mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	184% 2760mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.67% 99g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type vs Tomatoes:

• Cookies, chocolate chip, commercially prepared, soft-type have 3.8 times more Vitamin B1, 14.9 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B6 and 3.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate chip, commercially prepared, soft-type vs Tomatoes:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.7 times more Calcium, 3.8 times more Copper, 15.1 times more Iron, 2.6 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, more Selenium, 55.2 times more Sodium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Potassium and 9.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate chip, commercially prepared, soft-type have 24.7 times more Energy, 98.9 times more Fat, 348.3 times more Saturated Fat, 19 times more Omega 3, 21.5 times more Omega 6, 16.9 times more Carbohydrate, 14.1 times more Sugars, 4.6 times more Fructose, 1.5 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.