Comparing Nutrients in 1 kilogram Tomatoes VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Tomatoes	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	6.2% 180kcal	194% 5620kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	600% 192g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	356% 60.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	407% 529g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	426% 309g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	92% 35g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	0% 0mg	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	36% 5.4mg	288% 43.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	10% 100mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	650% 5.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	297% 6.82mg	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	34.3% 240mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cookie, with peanut butter filling, chocolate-coated:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 1.7 times more Vitamin K than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 3.8 times more Vitamin B1, 4.7 times more Vitamin B2, 7.6 times more Vitamin B3, 5.4 times more Vitamin B5, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cookie, with peanut butter filling, chocolate-coated:

• Raw Ripe Red Tomatoes have 52.5 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 3.5 times more Calcium, 9.9 times more Copper, 7.8 times more Iron, 1.5 times more Magnesium, 6 times more Manganese, 1.5 times more Phosphorus, more Selenium and 74.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookie, with peanut butter filling, chocolate-coated contains 31.2 times more Energy, 176.5 times more Fat, 685.7 times more Saturated Fat, 80.7 times more Omega 3, 75.7 times more Omega 6, 13.6 times more Carbohydrate, 11.7 times more Sugars, 2.9 times more Fiber and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.