Comparing Nutrients in 7 ounces Cookies, gluten-free, vanilla sandwich, with creme filling VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Tomatoes	Recommended Dietary Allowance
Energy	33.7% 978kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	43.4% 14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	53.3% 0.85g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	128% 93g	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	1.04% 0.75g	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	% 1.75g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 90g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Tomatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	8.43% 0.67mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	11% 77.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.6% 399mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.09% 3.3g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling vs Tomatoes:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Ripe Red Tomatoes have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Cookies, gluten-free, vanilla sandwich, with creme filling vs Tomatoes:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 1.4 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 40.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 2.3 times more Potassium and 56.6 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 27.4 times more Energy, 102.4 times more Fat, 250.2 times more Saturated Fat, 143.3 times more Omega 3, 30.2 times more Omega 6, 19.2 times more Carbohydrate, 17.7 times more Sugars and 3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Fructose and 2.4 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 7 oz.