Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, special dietary VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	36.6% 1062kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	134% 22.7g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	3.66% 1.4g	38g per day for Men 19-50 years
Protein	35.4% 20g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.2% 0.69mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	12% 0.16mg	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	26.8% 107μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	16.5% 0.15mg	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	63.3% 5.06mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	9.06% 0.21mg	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	43.7% 306mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, special dietary VS Cooked Ripe Red Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, peanut butter sandwich, special dietary versus 7 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, peanut butter sandwich, special dietary vs Cooked Ripe Red Tomatoes:

• 7 ounces of Cookies, peanut butter sandwich, special dietary have 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.
• While 7 oz of Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cookies, peanut butter sandwich, special dietary as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, special dietary vs Cooked Ripe Red Tomatoes:

• 7 ounces of Cookies, peanut butter sandwich, special dietary have 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.
• While 7 oz of Cooked Ripe Red Tomatoes contain 25.5 times more Water than Cookies, peanut butter sandwich, special dietary.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, peanut butter sandwich, special dietary have 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.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein