Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cookies, oatmeal, commercially prepared, special dietary

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cookies, oatmeal, commercially prepared, special dietary: 66.8g

Cookies, oatmeal, commercially prepared, special dietary have 24.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cookies, oatmeal, commercially prepared, special dietary?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.62% 1.8g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	24.8% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	36% 46.7g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	29% 21g	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	28.3% 16g	5.73% 3.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0.074% 0.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	1.34% 0.017mg	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	54% 217μg	7.7% 30.7μg	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	422% 380mg	0.22% 0.2mg	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	62.2% 9.33mg	6.77% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	11.2% 0.1mg	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	142% 11.3mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	2.7% 11.4mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	18.6% 0.43mg	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	66.7% 467mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	12% 182mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	2.98% 0.33mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.12% 4.34g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Cookies, Oatmeal, Commercially Prepared, Special Dietary Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cookies, oatmeal, commercially prepared, special dietary?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cookies, oatmeal, commercially prepared, special dietary:

• 300 calories of Cooked Ripe Red Tomatoes have 598.7 times more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 4.1 times more Vitamin B3, 11.3 times more Vitamin B5, 75.8 times more Vitamin B6, 7 times more Vitamin B9, 1895.8 times more Vitamin C, 9.2 times more Vitamin E and 10 times more Vitamin K than Cookies, oatmeal, commercially prepared, special dietary.
• 300 calories of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cookies, oatmeal, commercially prepared, special dietary:

• 300 calories of Cooked Ripe Red Tomatoes have 5.1 times more Calcium, 12.4 times more Copper, 4.2 times more Iron, 13.2 times more Magnesium, 4.1 times more Manganese, 5.7 times more Phosphorus, 31.1 times more Potassium, 2.8 times more Selenium, 7.1 times more Zinc and 362 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cooked Ripe Red Tomatoes and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Sodium per 300 calories.
• 300 calories of Cookies, oatmeal, commercially prepared, special dietary lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate, 2 times more Sugars, 6 times more Fiber and 4.9 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• While 300 kcal of Cookies, oatmeal, commercially prepared, special dietary contain 6.6 times more Fat, 9.3 times more Omega 3 and 6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Cookies, oatmeal, commercially prepared, special dietary provide inadequate amounts of Fiber and Protein