Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Cookies, vanilla sandwich with creme filling, reduced fat

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Cookies, vanilla sandwich with creme filling, reduced fat: 118g

Cookies, vanilla sandwich with creme filling, reduced fat have 23.5 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.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cookies, vanilla sandwich with creme filling, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.92% 0.031g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	71% 92g	130g per day for Men 19-50 years
Sugars	95% 69g	61% 44.3g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	6.53% 2.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	8.8% 4.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	22.2% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	2.27% 0.03mg	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	90% 361μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.49% 0.012μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	0% 0mg	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	104% 15.6mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	2.56% 3.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	30.6% 306mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	10% 0.091mg	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	236% 19mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	3.38% 14mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	NA	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	111% 778mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	3.98% 0.44mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.2 times more Vitamin B3, 74.3 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C, 10 times more Vitamin E and 25.3 times more Vitamin K than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cooked Ripe Red Tomatoes as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Cooked Ripe Red Tomatoes have 6.2 times more Calcium, 22.9 times more Copper, 7.1 times more Iron, 17.6 times more Magnesium, 11 times more Phosphorus, 49.3 times more Potassium, 8.9 times more Zinc and 354.7 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 1.5 times more Selenium and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.2 times more Carbohydrate, 1.6 times more Sugars, 7.8 times more Fiber and 5.4 times more Protein than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 4 times more Fat and 9 times more Saturated Fat than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.