Comparing Nutrients in 300 calories Cookies, gluten-free, lemon wafer VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• Cooked Ripe Red Tomatoes: 1667g

Cookies, gluten-free, lemon wafer have 28.6 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	51.4% 67g	130g per day for Men 19-50 years
Sugars	34% 24.6g	57.2% 41.5g	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	0% 0g	30% 22g	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	% 0g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 24.6g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	0% 0g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	1.3% 0.1mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	76% 1.75mg	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	3.25% 22.7mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, gluten-free, lemon wafer vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 22.9 times more Vitamin B1, 8.5 times more Vitamin B2, 234.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 5.1 times more Vitamin E than Cookies, gluten-free, lemon wafer.

Comparing minerals per 300 calories for Cookies, gluten-free, lemon wafer vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 35 times more Calcium, more Copper, 108.1 times more Iron, 85.8 times more Magnesium, 158.1 times more Manganese, 20.5 times more Phosphorus, 173.3 times more Potassium, more Selenium, 2.8 times more Sodium, 133.5 times more Zinc and 2410 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, lemon wafer have 7.7 times more Fat, 24.5 times more Saturated Fat, 1.7 times more Omega 3 and 2.1 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 1.7 times more Sugars, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.