Comparing Nutrients in 7 ounces Tomatoes VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Tomatoes	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	33.7% 978kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	42% 40.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	43.4% 14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	114% 148g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	128% 93g	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	1.04% 0.75g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 90g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	NA	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	NA	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	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	9.92% 0.089mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	19.5% 0.45mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.13% 208mg	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	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.09% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cookies, gluten-free, vanilla sandwich, with creme filling:

Both Raw Ripe Red Tomatoes and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Tomatoes vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Raw Ripe Red Tomatoes have 1.3 times more Copper, 2.3 times more Potassium and 56.6 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 1.4 times more Calcium, 1.3 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 40.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 3.6 times more Fructose and 2.4 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While Cookies, gluten-free, vanilla sandwich, with creme filling contain 27.4 times more Energy, 102.4 times more Fat, 250.2 times more Saturated Fat, 143.3 times more Omega 3, 30.2 times more Omega 6, 19.2 times more Carbohydrate, 17.7 times more Sugars and 3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, gluten-free, vanilla sandwich, with creme filling have insufficient amounts of Glucose and Sucrose in 7 oz.