Comparing Nutrients in 7 ounces Tomatoes VS Archway Home Style Cookies, Reduced Fat Ginger Snaps

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Archway Home Style Cookies, Reduced Fat Ginger Snaps	4%	24%	72%

Macro Nutrients

	Tomatoes	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	29% 841kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	116% 151g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	99% 72g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	16.5% 9.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Archway Home Style Cookies, Reduced Fat Ginger Snaps	Recommended Dietary Allowance
Calcium	2% 20mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	NA	700mg per day for Men 19-50 years
Potassium	14% 470mg	18% 613mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	53.7% 806mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	5.07% 188g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Archway Home Style Cookies, Reduced Fat Ginger Snaps per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 8.6 times more Vitamin B1, 11.6 times more Vitamin B2, 4.8 times more Vitamin B3 and 5.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Tomatoes vs Archway Home Style Cookies, Reduced Fat Ginger Snaps:

• 7 ounces of Tomatoes have 18.1 times more Water than Archway Home Style Cookies, Reduced Fat Ginger Snaps.
• While 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 6.2 times more Calcium, 46.6 times more Iron, 1.3 times more Potassium and 81.2 times more Sodium than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Archway Home Style Cookies, Reduced Fat Ginger Snaps contain 23.6 times more Energy, 55.7 times more Fat, 92.9 times more Saturated Fat, 19.6 times more Carbohydrate, 13.8 times more Sugars and 5.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Archway Home Style Cookies, Reduced Fat Ginger Snaps offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes provide inadequate amounts of Energy and Protein