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

Macros Ratio

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

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Tomatoes	Recommended Dietary Allowance
Energy	83% 2409kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	60.3% 19.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	267% 45.4g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	0% 0g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	171% 65g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	29% 16g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	17% 68μg	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	0% 0mg	69% 62mg	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	93% 14mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	73% 5.85mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	22.5% 0.52mg	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	26% 181mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.6% 259mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	11.6% 429g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafer, with creme filling, sugar free have 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.
• While Raw Ripe Red Tomatoes contain 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.
• Both Cookies, sugar wafer, with creme filling, sugar free and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cookies, sugar wafer, with creme filling, sugar free have 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.
• While Raw Ripe Red Tomatoes contain more Calcium, 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.
• Both Cookies, sugar wafer, with creme filling, sugar free and Raw Ripe Red Tomatoes have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, with creme filling, sugar free have 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.
• While Raw Ripe Red Tomatoes contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.