Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	44% 42.7g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	25.7% 8.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	107% 139g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	99% 71.4g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.9% 0.064mg	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	15% 59.5μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	59.5% 0.54mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	22.7% 95mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 3.4 times more Vitamin B1, 7.5 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Cooked Ripe Red Tomatoes as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Cooked Ripe Red Tomatoes have 60.1 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 2.2 times more Calcium, 3.6 times more Copper, 7.2 times more Iron, 5.3 times more Magnesium, 3.7 times more Phosphorus, 48 times more Sodium and 8.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 26.4 times more Energy, 195.5 times more Fat, 276 times more Saturated Fat, 48 times more Omega 3, 49.2 times more Omega 6, 17.5 times more Carbohydrate, 14.5 times more Sugars, 4.6 times more Fiber and 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, Fiber and Protein