Comparing Nutrients in 7 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	30.6% 887kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	78.3% 13.3g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	35.4% 20g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33% 0.79μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.2% 27mg	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	117% 17.6mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Tomatoes	Recommended Dietary Allowance
Calcium	9.92% 99mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	22.3% 1.8mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	9.84% 0.23mg	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	52% 365mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 423mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.81% 30g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.