Comparing Nutrients in 1 kilogram Cookies, gluten-free, vanilla sandwich, with creme filling VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	170% 4930kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	211% 205g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	269% 4.3g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 746g	31% 40g	130g per day for Men 19-50 years
Sugars	644% 467g	34.3% 25g	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	5.24% 3.8g	18% 13g	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	% 8.8g	% 12g	g per day for Men 19-50 years
Sucrose	% 454g	% 0g	g per day for Men 19-50 years
Fiber	13% 5g	18.4% 7g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.8% 0.79mg	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	NA	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	253% 228mg	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	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14% 140mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	83.3% 0.75mg	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	42.5% 3.4mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	45.7% 1.05mg	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	55.7% 390mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	134% 2010mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, vanilla sandwich, with creme filling vs Cooked Ripe Red Tomatoes:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Cooked Ripe Red Tomatoes have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Cookies, gluten-free, vanilla sandwich, with creme filling vs Cooked Ripe Red Tomatoes:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 1.3 times more Calcium, 1.4 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 18.3 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Copper, 2 times more Iron, 2.1 times more Potassium and 56.5 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 27.4 times more Energy, 186.1 times more Fat, 467.1 times more Saturated Fat, 215 times more Omega 3, 57.4 times more Omega 6, 18.6 times more Carbohydrate, 18.7 times more Sugars and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Fructose and 1.4 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.