Comparing Nutrients in 7 ounces Tomatoes VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomatoes	Cookies, fig bars	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	108% 141g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	127% 92g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.4% 0.15mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0.66% 0.6mg	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	7.14% 1.07mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, fig bars	Recommended Dietary Allowance
Calcium	2% 20mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	32.4% 0.29mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	29.6% 0.68mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.88% 32.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cookies, fig bars:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, 45.7 times more Vitamin C and 1.4 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain 4.3 times more Vitamin B1, 11.4 times more Vitamin B2, 3.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, fig bars have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Cookies, fig bars have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cookies, fig bars:

• Raw Ripe Red Tomatoes have 5.7 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 6.4 times more Calcium, 2.5 times more Copper, 10.7 times more Iron, 2.5 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, more Selenium, 70 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, fig bars have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, fig bars contain 19.3 times more Energy, 36.5 times more Fat, 40.1 times more Saturated Fat, 60.7 times more Omega 3, 32.3 times more Omega 6, 18.2 times more Carbohydrate, 17.6 times more Sugars, 3.8 times more Fiber and 4.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.