Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Tomatoes

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Tomatoes: 2778g

Cookies, gluten-free, chocolate wafer have 30.1 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	83% 108g	130g per day for Men 19-50 years
Sugars	52.3% 38g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 34.3g	% 0g	g per day for Men 19-50 years
Fiber	3.9% 1.48g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	104% 417μg	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	423% 381mg	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	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Tomatoes	Recommended Dietary Allowance
Calcium	10% 101mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	42.4% 3.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	138% 3.17mg	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	19% 133mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs Tomatoes:

• Raw Ripe Red Tomatoes contain 6.2 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.8 times more Calcium, 6.8 times more Copper, 2.2 times more Iron, 8.1 times more Magnesium, 8.3 times more Manganese, 5 times more Phosphorus, 21 times more Potassium, 6.6 times more Zinc and 2073.6 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Ripe Red Tomatoes have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, chocolate wafer have 5.1 times more Fat, 18.2 times more Saturated Fat and 1.4 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 1.9 times more Sugars, more Fructose, 22.5 times more Fiber and 6.5 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.