Comparing Nutrients in 1 pound Tomatoes VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Tomatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	73.7% 71.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	77% 24.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	241% 313g	130g per day for Men 19-50 years
Sugars	16.5% 12g	207% 150g	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	52% 38g	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	% 26.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 82.6g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.13% 4g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	23.7% 0.31mg	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	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	NA	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	70% 0.63mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	158% 3.64mg	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	74% 517mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.98% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cookies, oatmeal, with raisins:

• Cookies, oatmeal, with raisins contain 7.6 times more Vitamin B1, 11.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, oatmeal, with raisins have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cookies, oatmeal, with raisins:

• Raw Ripe Red Tomatoes have 11.8 times more Water than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 2.8 times more Calcium, 2.4 times more Copper, 8.5 times more Iron, 3.1 times more Magnesium, 7 times more Manganese, 4.8 times more Phosphorus, more Selenium, 64.4 times more Sodium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, oatmeal, with raisins have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal, with raisins contain 24.5 times more Energy, 78.8 times more Fat, 194.3 times more Saturated Fat, 248.3 times more Omega 3, 66.6 times more Omega 6, 17.7 times more Carbohydrate, 12.6 times more Sugars, 6.1 times more Fructose, 2.8 times more Fiber and 6.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, oatmeal, with raisins have insufficient amounts of Glucose and Sucrose in 1 lb.