Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	118% 114g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	118% 37.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	66.3% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	231% 300g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	5.93% 0.077mg	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	14.7% 59μg	58% 231μg	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	115% 103mg	0% 0mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	5% 50mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	151% 1.36mg	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	38.6% 3.1mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	71.6% 1.65mg	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	18% 127mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	87.7% 1315mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cookies, chocolate chip, dry mix:

• Cooked Ripe Red Tomatoes have more Vitamin A, 4.6 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, dry mix.
• While Cookies, chocolate chip, dry mix contain 5.4 times more Vitamin B1, 9.3 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cookies, chocolate chip, dry mix:

• Cooked Ripe Red Tomatoes have 31.4 times more Water than Cookies, chocolate chip, dry mix.
• While Cookies, chocolate chip, dry mix contain 3.9 times more Calcium, 4 times more Copper, 3 times more Iron, 4 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 4.8 times more Selenium, 26.4 times more Sodium and 4.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cookies, chocolate chip, dry mix have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate chip, dry mix contain 27.6 times more Energy, 229.1 times more Fat, 554.4 times more Saturated Fat, 67 times more Omega 3, 59.2 times more Omega 6, 16.5 times more Carbohydrate and 4.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cookies, chocolate chip, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.