Comparing Nutrients in 1 pound Tomatoes VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Tomatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	244% 78g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	233% 303g	130g per day for Men 19-50 years
Sugars	16.5% 12g	233% 169g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	7.13% 4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	98% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	92% 2.1mg	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	15.6% 109mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cookies, graham crackers, chocolate-coated:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.3 times more Vitamin B6, 137 times more Vitamin C and 1.2 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 7.3 times more Vitamin B1, 7.9 times more Vitamin B2, 2.9 times more Vitamin B3, 4.2 times more Vitamin B5, 3.3 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cookies, graham crackers, chocolate-coated:

• Raw Ripe Red Tomatoes have 47.3 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 4.6 times more Calcium, 3.3 times more Copper, 7.4 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 3.6 times more Phosphorus, more Selenium and 53 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, graham crackers, chocolate-coated have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, graham crackers, chocolate-coated contain 27.8 times more Energy, 129 times more Fat, 614.3 times more Saturated Fat, 17.7 times more Omega 3, 56.3 times more Omega 6, 17.2 times more Carbohydrate, 14.2 times more Sugars, 1.8 times more Fiber and 4.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.