Comparing Nutrients in 1 pound Tomatoes VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Tomatoes	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	169% 54g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	68% 11.6g	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	246% 320g	130g per day for Men 19-50 years
Sugars	16.5% 12g	269% 195g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 184g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.13% 4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, sugar wafers with creme filling, regular	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	62% 9.9mg	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	15% 0.2mg	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	87.3% 349μg	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	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0% 0μg	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	211% 17mg	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	83% 1.9mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	30.5% 16.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.2% 7.53g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and 3.8 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 6.3 times more Vitamin B2, 3.7 times more Vitamin B3, 4.4 times more Vitamin B5, 5.1 times more Vitamin B9 and 4.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cookies, sugar wafers with creme filling, regular:

• Raw Ripe Red Tomatoes have 2 times more Potassium and 56.9 times more Water than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 2.7 times more Calcium, 13.8 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 3 times more Phosphorus, more Selenium, 20.6 times more Sodium and 2.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, sugar wafers with creme filling, regular have similar amounts of Copper per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have more Fructose than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 27.9 times more Energy, 116.2 times more Fat, 425 times more Saturated Fat, 30.7 times more Omega 3, 31.9 times more Omega 6, 18.2 times more Carbohydrate, 16.3 times more Sugars, 1.3 times more Fiber and 4.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.