Comparing Nutrients in 5 ounces Cookies, chocolate cream covered biscuit sticks VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Energy	22% 634kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	55.7% 18g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	49% 35.4g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.68% 0.91mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23.6% 0.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	21.6% 19.4mg	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	84% 12.6mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Calcium	7.1% 71mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	16% 1.28mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	7.03% 0.16mg	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	37.3% 261mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate cream covered biscuit sticks vs Tomatoes:

• Cookies, chocolate cream covered biscuit sticks have 1.9 times more Vitamin B1, 10.5 times more Vitamin B2, more Vitamin B12 and 16.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 1.7 times more Vitamin B6, more Vitamin C and 4.6 times more Vitamin K than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate cream covered biscuit sticks vs Tomatoes:

• Cookies, chocolate cream covered biscuit sticks have 5 times more Calcium, 3.8 times more Copper, 3.3 times more Iron, 3.3 times more Magnesium, 7.7 times more Phosphorus, more Selenium, 42.6 times more Sodium and 5.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 6.3 times more Water than Cookies, chocolate cream covered biscuit sticks.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate cream covered biscuit sticks have 24.8 times more Energy, 112.5 times more Fat, 449.4 times more Saturated Fat, 83.9 times more Omega 6, 13.1 times more Carbohydrate, 9.5 times more Sugars, 4.2 times more Fiber and 11.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.