Comparing Nutrients in 300 calories Tomatoes VS Sage Valley, Gluten Free Vanilla Sandwich Cookies

Weight per 300 calories

• Tomatoes: 1667g
• Sage Valley, Gluten Free Vanilla Sandwich Cookies: 60g

Sage Valley, Gluten Free Vanilla Sandwich Cookies have 27.7 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Sage Valley, Gluten Free Vanilla Sandwich Cookies?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%

Macro Nutrients

	Tomatoes	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	11% 3.56g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	60.5% 44g	36.4% 26.4g	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	31.5% 23g	0.42% 0.31g	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	% 21g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 0g	% 25.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	1.6% 0.6g	38g per day for Men 19-50 years
Protein	26% 14.7g	3.36% 1.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	4.14% 0.037mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	2.43% 10.2mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	5.4% 0.12mg	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	57% 400mg	4.04% 28.3mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	2.55% 86.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	8.5% 127mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.033% 1.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Sage Valley, Gluten Free Vanilla Sandwich Cookies:

Both Raw Ripe Red Tomatoes and Sage Valley, Gluten Free Vanilla Sandwich Cookies have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Tomatoes vs Sage Valley, Gluten Free Vanilla Sandwich Cookies:

• Raw Ripe Red Tomatoes have 16.3 times more Calcium, 26.4 times more Copper, 16.6 times more Iron, 17.9 times more Magnesium, 15.3 times more Manganese, 14.2 times more Phosphorus, 45.6 times more Potassium, 16.3 times more Zinc and 1272 times more Water than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• While Sage Valley, Gluten Free Vanilla Sandwich Cookies contain 1.5 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.5 times more Carbohydrate, 1.7 times more Sugars, 74.5 times more Fructose, 33.3 times more Fiber and 7.8 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• While Sage Valley, Gluten Free Vanilla Sandwich Cookies contain 4 times more Fat, 7.6 times more Saturated Fat, 9.6 times more Omega 3 and 1.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sage Valley, Gluten Free Vanilla Sandwich Cookies have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Sage Valley, Gluten Free Vanilla Sandwich Cookies have insufficient amounts of Glucose and Sucrose in 300 kcal.