Comparing Nutrients in 100 grams Tomatoes VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Tomatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	0.62% 18kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	44.2% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	45.4% 33g	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	1.9% 1.37g	0.54% 0.39g	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	% 1.25g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 31.3g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	18% 72μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	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	3.6% 0.54mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	28% 33.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	1% 10mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	69.8% 5.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	27% 0.62mg	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	3.43% 24mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	20.7% 311mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.096% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 7.9 times more Vitamin B1, 15.6 times more Vitamin B2, 4.5 times more Vitamin B3, 4.8 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin E and 4.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium and 26.5 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 2.1 times more Calcium, 5.5 times more Copper, 20.7 times more Iron, 3.7 times more Magnesium, 5.4 times more Manganese, 4.5 times more Phosphorus, more Selenium, 62.2 times more Sodium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 3.5 times more Fructose than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 27.3 times more Energy, 123.6 times more Fat, 289 times more Saturated Fat, 292.3 times more Omega 3, 94 times more Omega 6, 16.8 times more Carbohydrate, 12.5 times more Sugars, 1.7 times more Fiber and 5.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.