Comparing Nutrients in 1 pound Tomatoes VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Tomatoes	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	83.7% 2427kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	306% 52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	177% 230g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 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	NA	38g per day for Men 19-50 years
Protein	7.13% 4g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	27.2% 0.35mg	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	61.2% 245μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	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	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, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	135% 1.2mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	139% 3.2mg	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cookies, peanut butter sandwich, special dietary per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Cookies, peanut butter sandwich, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Cookies, peanut butter sandwich, special dietary:

• 1 pound of Tomatoes has more Vitamin A and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• While 1 lb of Cookies, peanut butter sandwich, special dietary contains 9.4 times more Vitamin B1, 7.8 times more Vitamin B2, 8.9 times more Vitamin B3, 5.7 times more Vitamin B5 and 3.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cookies, peanut butter sandwich, special dietary provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Tomatoes vs Cookies, peanut butter sandwich, special dietary:

• 1 pound of Tomatoes has 25.5 times more Water than Cookies, peanut butter sandwich, special dietary.
• While 1 lb of Cookies, peanut butter sandwich, special dietary contains 4.3 times more Calcium, 4.5 times more Copper, 9.4 times more Iron, 4.6 times more Magnesium, 6.2 times more Manganese, 6.4 times more Phosphorus, more Selenium, 82.4 times more Sodium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cookies, peanut butter sandwich, special dietary contain similar levels of Potassium per one pound.
• 1 pound of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, peanut butter sandwich, special dietary contains 29.7 times more Energy, 170 times more Fat, 176.3 times more Saturated Fat, 183.7 times more Omega 3, 143.2 times more Omega 6, 13.1 times more Carbohydrate and 11.4 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein