Comparing Nutrients in 100 grams Tomatoes VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Tomatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	0.62% 18kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	20.4% 19.8g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	51% 37g	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	8.73% 6.33g	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	% 8.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 22g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, chocolate chip, commercially prepared, soft-type	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	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3.85% 0.05mg	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	6.75% 27μg	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	15.2% 13.7mg	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	3.6% 0.54mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	1% 10mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	25.2% 0.23mg	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	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	18.4% 0.42mg	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	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.82% 130mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B6 and 3.3 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 3.8 times more Vitamin B1, 14.9 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5, 1.8 times more Vitamin B9 and 2.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Ripe Red Tomatoes have 1.8 times more Potassium and 9.6 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.7 times more Calcium, 3.8 times more Copper, 15.1 times more Iron, 2.6 times more Magnesium, 3.7 times more Manganese, 2.5 times more Phosphorus, more Selenium, 55.2 times more Sodium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cookies, chocolate chip, commercially prepared, soft-type contain 24.7 times more Energy, 98.9 times more Fat, 348.3 times more Saturated Fat, 19 times more Omega 3, 21.5 times more Omega 6, 16.9 times more Carbohydrate, 14.1 times more Sugars, 4.6 times more Fructose, 1.5 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 100 g.