Comparing Nutrients in 100 calories Tomatoes VS Cookies, sugar wafer, with creme filling, sugar free

Weight per 100 calories

• Tomatoes: 556g
• Cookies, sugar wafer, with creme filling, sugar free: 19g

Cookies, sugar wafer, with creme filling, sugar free have 29.5 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Tomatoes or Cookies, sugar wafer, with creme filling, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	0% 0g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	3.77% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	2.17% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	0.13% 0.002mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	1.98% 7.9μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	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	20% 3mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	0.8% 0.007mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	3.04% 0.24mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	0.31% 1.3mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	2.08% 0.048mg	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	19% 133mg	1.08% 7.53mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	0.32% 10.7mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	0.34% 0.038mg	11mg per day for Men 19-50 years
Water	14% 525g	0.004% 0.13g	3700g per day for Men 19-50 years

Tomatoes VS Cookies, Sugar Wafer, With Creme Filling, Sugar Free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomatoes or Cookies, sugar wafer, with creme filling, sugar free?

Lets compare vitamin content per 100 calories of Tomatoes vs Cookies, sugar wafer, with creme filling, sugar free:

• 100 calories of Tomatoes have more Vitamin A, 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 9.7 times more Vitamin B3, 26.8 times more Vitamin B5, 262.2 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 89.6 times more Vitamin K than Cookies, sugar wafer, with creme filling, sugar free.
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomatoes vs Cookies, sugar wafer, with creme filling, sugar free:

• 100 calories of Tomatoes have more Calcium, 45.8 times more Copper, 6.2 times more Iron, 46.4 times more Magnesium, 13.2 times more Manganese, 17.7 times more Phosphorus, 122.7 times more Potassium, 25.1 times more Zinc and 3983.3 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• While 100 kcal of Cookies, sugar wafer, with creme filling, sugar free contain more Selenium than Raw Ripe Red Tomatoes.
• 100 calories of Tomatoes lack sufficient amounts of Selenium
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomatoes have 1.7 times more Carbohydrate, more Sugars, 2.5 times more Fiber and 7.3 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While 100 kcal of Cookies, sugar wafer, with creme filling, sugar free contain 4.8 times more Fat, 5.2 times more Saturated Fat, 8.4 times more Omega 3 and 4.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cookies, sugar wafer, with creme filling, sugar free offer comparable quantities of Energy per 100 calories.
• 100 calories of Tomatoes provide inadequate amounts of Omega 3
• 100 calories of Cookies, sugar wafer, with creme filling, sugar free provide inadequate amounts of Protein