Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	102% 32.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	39.5% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	104% 135g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	87.6% 63.5g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.5% 0.046mg	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	6.45% 25.8μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	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	7.4% 1.1mg	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	59% 0.53mg	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	17% 1.35mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	NA	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	7.94% 55.6mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cookie, chocolate, with icing or coating:

• Cooked Ripe Red Tomatoes have more Vitamin A, 3.4 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 8.1 times more Vitamin B1, 8.6 times more Vitamin B2, 4.7 times more Vitamin B3, 4.5 times more Vitamin B9, 5 times more Vitamin E and 2.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cookie, chocolate, with icing or coating:

• Cooked Ripe Red Tomatoes have 2.3 times more Potassium and 47.2 times more Water than Cookie, chocolate, with icing or coating.
• While Cookie, chocolate, with icing or coating contains 1.4 times more Calcium, 3.6 times more Copper, 4.4 times more Iron, 2.8 times more Magnesium, 2.7 times more Phosphorus, 23.6 times more Selenium, 34.5 times more Sodium and 2.1 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cookie, chocolate, with icing or coating contains 28.2 times more Energy, 220 times more Fat, 1100 times more Saturated Fat, 106.5 times more Omega 3, 80.6 times more Omega 6, 16.9 times more Carbohydrate, 12.9 times more Sugars, 3.3 times more Fiber and 4.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cookie, chocolate, with icing or coating have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.