Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	165% 4780kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 656g	31% 40g	130g per day for Men 19-50 years
Sugars	489% 354g	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	NA	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	18.4% 7g	38g per day for Men 19-50 years
Protein	157% 88g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	153% 610μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	253% 228mg	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	125% 18.7mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	53% 530mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	325% 26mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	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	269% 1880mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, peanut butter sandwich, regular vs Cooked Ripe Red Tomatoes:

• Cookies, peanut butter sandwich, regular have 9 times more Vitamin B1, 12 times more Vitamin B2, 7 times more Vitamin B3, 7.1 times more Vitamin B5, 1.8 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin B12, 3.3 times more Vitamin E and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and 228 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Cooked Ripe Red Tomatoes:

• Cookies, peanut butter sandwich, regular have 4.8 times more Calcium, 3.2 times more Copper, 3.8 times more Iron, 5.4 times more Magnesium, 8.7 times more Manganese, 6.7 times more Phosphorus, 15.4 times more Selenium, 33.5 times more Sodium and 7.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 33.7 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, peanut butter sandwich, regular have 26.6 times more Energy, 191.8 times more Fat, 333 times more Saturated Fat, 53.5 times more Omega 3, 87.8 times more Omega 6, 16.4 times more Carbohydrate, 14.2 times more Sugars, 2.7 times more Fiber and 9.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cookies, peanut butter sandwich, regular as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.