Comparing Nutrients in 1 kilogram Tomatoes VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomatoes	Cookies, fig bars	Recommended Dietary Allowance
Energy	6.2% 180kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	545% 709g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	639% 464g	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	121% 46g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	57.7% 0.75mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	3.33% 3mg	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	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, fig bars	Recommended Dietary Allowance
Calcium	10% 100mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	163% 1.47mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	149% 3.43mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	25.5% 945g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cookies, fig bars:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, 45.7 times more Vitamin C and 1.4 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain 4.3 times more Vitamin B1, 11.4 times more Vitamin B2, 3.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, fig bars have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Cookies, fig bars have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cookies, fig bars:

• Raw Ripe Red Tomatoes have 5.7 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 6.4 times more Calcium, 2.5 times more Copper, 10.7 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, more Selenium, 70 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, fig bars have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, fig bars contain 19.3 times more Energy, 36.5 times more Fat, 40.1 times more Saturated Fat, 60.7 times more Omega 3, 32.3 times more Omega 6, 18.2 times more Carbohydrate, 17.6 times more Sugars, 3.8 times more Fiber and 4.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.