Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	6.2% 180kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	530% 690g	130g per day for Men 19-50 years
Sugars	34.3% 25g	457% 331g	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	18% 13g	115% 83.4g	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	% 12g	% 59g	g per day for Men 19-50 years
Sucrose	% 0g	% 182g	g per day for Men 19-50 years
Fiber	18.4% 7g	87% 33g	38g per day for Men 19-50 years
Protein	17% 9.5g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	52.3% 0.68mg	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	32.5% 130μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	154% 1.4mg	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	85% 6.8mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	349% 8mg	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	40% 280mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cookies, oatmeal, with raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cookies, oatmeal, with raisins:

• 1 kg of Cookies, oatmeal, with raisins contains 7.8 times more Vitamin B1, 9.8 times more Vitamin B2, 3.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cookies, oatmeal, with raisins:

• 1 kilogram of Cooked Ripe Red Tomatoes has 11.8 times more Water than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 2.5 times more Calcium, 1.9 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 7.6 times more Manganese, 4.1 times more Phosphorus, 11.8 times more Selenium, 29.3 times more Sodium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cookies, oatmeal, with raisins contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, with raisins contains 24.5 times more Energy, 143.3 times more Fat, 362.6 times more Saturated Fat, 372.5 times more Omega 3, 126.9 times more Omega 6, 17.2 times more Carbohydrate, 13.3 times more Sugars, 6.4 times more Fructose, 4.7 times more Fiber and 6.2 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein