Comparing Nutrients in 7 ounces Cookies, Marie biscuit VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cookies, Marie biscuit	Tomatoes	Recommended Dietary Allowance
Energy	27.8% 806kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	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	108% 140g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	58% 42g	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	18.3% 6.95g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	25% 14g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	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	89.5% 1.07mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.3% 0.98mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	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	11.3% 0.15mg	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	58.5% 234μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	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	5.95% 0.89mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	0% 0mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	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	54.7% 383mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	86.2% 47.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, Marie biscuit vs Tomatoes:

• Cookies, Marie biscuit have 14.6 times more Vitamin B1, 25.9 times more Vitamin B2, 6.5 times more Vitamin B3, 7.9 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, more Vitamin C and 2.1 times more Vitamin K than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Cookies, Marie biscuit as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, Marie biscuit vs Tomatoes:

• Cookies, Marie biscuit have 1.7 times more Copper, 2.5 times more Magnesium, 8 times more Phosphorus, 1.3 times more Potassium, more Selenium, 74 times more Sodium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Calcium, more Iron and 9.7 times more Water than Cookies, Marie biscuit.

Comparison of macro-nutrients per 7 ounces:

• Cookies, Marie biscuit have 22.6 times more Energy, 52.9 times more Fat, 189 times more Saturated Fat, 39.3 times more Omega 3, 19.4 times more Omega 6, 18.1 times more Carbohydrate, 8 times more Sugars, 2.9 times more Fiber and 8 times more Protein than Raw Ripe Red Tomatoes.
• Both Cookies, Marie biscuit as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.