Comparing Nutrients in 1 kilogram Tomatoes VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	6.2% 180kcal	183% 5310kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	295% 286g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	133% 42.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	464% 7.43g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	589% 100g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	510% 663g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	0% 0g	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	376% 143g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	6.92% 0.09mg	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	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	205% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	10% 100mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	42.2% 0.38mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	110% 2.54mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	47.3% 710mg	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	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cookies, sugar wafer, with creme filling, sugar free per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes versus 1 kg of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 kilogram of Tomatoes has more Vitamin A, 8.9 times more Vitamin B6, more Vitamin C and 3 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 6.5 times more Vitamin B1, 7.9 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B9 and 5.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 kilogram of Tomatoes has 1.6 times more Copper, 1.6 times more Magnesium, 4.2 times more Potassium and 135 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 4.8 times more Iron, 2.2 times more Manganese, 1.7 times more Phosphorus, more Selenium and 14.2 times more Sodium than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes lack sufficient amounts of Selenium
• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Potassium
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes has more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 29.5 times more Energy, 142.9 times more Fat, 152 times more Saturated Fat, 247.7 times more Omega 3, 125.1 times more Omega 6, 17 times more Carbohydrate, 11.9 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein