Comparing Nutrients in 500 calories Cookies, graham crackers, chocolate-coated VS Tomatoes

Weight per 500 calories

• Cookies, graham crackers, chocolate-coated: 100g
• Tomatoes: 2778g

Cookies, graham crackers, chocolate-coated have 27.8 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, graham crackers, chocolate-coated or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	83% 108g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	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	NA	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	NA	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	7.14% 4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	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	12.5% 50μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	423% 381mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Tomatoes	Recommended Dietary Allowance
Calcium	4.6% 46mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	25% 2mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	12.4% 87mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.054% 2g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, graham crackers, chocolate-coated vs Tomatoes:

• Raw Ripe Red Tomatoes contain 583.3 times more Vitamin A, 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 9.7 times more Vitamin B3, 6.6 times more Vitamin B5, 34.7 times more Vitamin B6, 8.3 times more Vitamin B9, 3805.6 times more Vitamin C, 15.2 times more Vitamin E and 34.3 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, graham crackers, chocolate-coated vs Tomatoes:

• Cookies, graham crackers, chocolate-coated have more Selenium and 1.9 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Calcium, 8.4 times more Copper, 3.8 times more Iron, 19.1 times more Magnesium, 6.8 times more Manganese, 7.7 times more Phosphorus, 24.7 times more Potassium, 23.6 times more Zinc and 1312.8 times more Water than Cookies, graham crackers, chocolate-coated.

Comparison of macro-nutrients per 500 calories:

• Cookies, graham crackers, chocolate-coated have 4.6 times more Fat, 22.1 times more Saturated Fat and 2 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Omega 3, 1.6 times more Carbohydrate, 2 times more Sugars, 15.2 times more Fiber and 6.1 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.