Comparing Nutrients in 1 pound Tomatoes VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Tomatoes	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	58.7% 18.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	55% 9.37g	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	245% 319g	130g per day for Men 19-50 years
Sugars	16.5% 12g	225% 163g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	11% 0.15mg	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	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	136% 1.22mg	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	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	NA	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	160% 2395mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.19% 7.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 3.3 times more Vitamin B1, 8.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• Raw Ripe Red Tomatoes have 1.2 times more Potassium and 60.2 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 2.4 times more Calcium, 4.6 times more Copper, 18.1 times more Iron, 4.4 times more Magnesium, 4.3 times more Phosphorus, 105.6 times more Sodium and 7.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 26.4 times more Energy, 107.5 times more Fat, 147.9 times more Saturated Fat, 32 times more Omega 3, 25.8 times more Omega 6, 18.1 times more Carbohydrate, 13.7 times more Sugars, 2.7 times more Fiber and 5.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Glucose and Sucrose in 1 lb.