Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	96% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	55.4% 72g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	NA	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	NA	38g per day for Men 19-50 years
Protein	2.4% 1.35g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8.5% 0.11mg	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	4.6% 18.4μg	19% 76.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	0% 0mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	42% 0.38mg	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	12% 0.96mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	43.4% 1mg	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	5.67% 39.7mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.14% 5.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cookies, peanut butter sandwich, special dietary per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Cookies, peanut butter sandwich, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Cookies, peanut butter sandwich, special dietary:

• 5 ounces of Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• While 5 oz of Cookies, peanut butter sandwich, special dietary contain 9.6 times more Vitamin B1, 6.7 times more Vitamin B2, 9.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 4.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cookies, peanut butter sandwich, special dietary provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Cookies, peanut butter sandwich, special dietary:

• 5 ounces of Cooked Ripe Red Tomatoes have 25.5 times more Water than Cookies, peanut butter sandwich, special dietary.
• While 5 oz of Cookies, peanut butter sandwich, special dietary contain 3.9 times more Calcium, 3.6 times more Copper, 3.8 times more Iron, 5.7 times more Magnesium, 6.7 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium, 37.5 times more Sodium and 7.4 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, peanut butter sandwich, special dietary contain 29.7 times more Energy, 309.1 times more Fat, 329.1 times more Saturated Fat, 275.5 times more Omega 3, 272.7 times more Omega 6, 12.7 times more Carbohydrate and 10.5 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein