Comparing Nutrients in 100 grams Tomatoes VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Tomatoes	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	0.62% 18kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	31.4% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.75% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	12.6% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	48.3% 63g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	56.5% 41g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 37g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	NA	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	1% 10mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	28.8% 0.26mg	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	46% 3.67mg	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	18% 0.41mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.037% 1.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Cookies, gluten-free, chocolate wafer:

• Cookies, gluten-free, chocolate wafer contain 4.8 times more Vitamin B5 than Raw Ripe Red Tomatoes.

Comparing minerals per 100 grams for Tomatoes vs Cookies, gluten-free, chocolate wafer:

• Raw Ripe Red Tomatoes have 69 times more Water than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 10.9 times more Calcium, 4.4 times more Copper, 13.6 times more Iron, 3.7 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 24.4 times more Sodium and 4.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have more Fructose than Cookies, gluten-free, chocolate wafer.
• While Cookies, gluten-free, chocolate wafer contain 30.1 times more Energy, 152.1 times more Fat, 546.4 times more Saturated Fat, 41.3 times more Omega 3, 26.7 times more Omega 6, 16.1 times more Carbohydrate, 15.6 times more Sugars, 1.3 times more Fiber and 4.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 100 g.