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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	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	91% 1.1mg	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	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	3.14% 0.041mg	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	47.6% 191μg	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	69% 62mg	0% 0mg	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	16.3% 2.45mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	19% 0.17mg	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	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	50% 1.15mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	21.5% 322mg	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	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cookies, sugar wafer, with creme filling, sugar free per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Tomatoes has 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.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 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.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes has 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.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 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.
• 1 pound of Tomatoes lack sufficient amounts of Selenium
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Magnesium and Potassium
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes has more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 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.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein