Comparing Nutrients in 100 calories Cookies, oatmeal, commercially prepared, regularVS Tomatoes

Weight per 100 calories

Cookies, oatmeal, commercially prepared, regular

22g

Tomatoes

556g

Cookies, oatmeal, commercially prepared, regular have 25 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cookies, oatmeal, commercially prepared, regular or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal, commercially prepared, regular

35%

60%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Cookies, oatmeal, commercially prepared, regularvs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.15%4.02g

Fat

1.15%1.1g

4.02 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.14%1g

Saturated Fat

0.49%0.16g

1 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.8%0.029g

Omega 3

1.04%0.017g

0.029 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.15%0.54g

Omega 6

2.6%0.44g

0.54 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.7%15.3g

Carbohydrate

16.6%21.6g

15.3 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.56%5.5g

Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.5 gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

10.5%7.6g

≤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]

NA gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6.94g

NA gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.64%0.62g

Fiber

17.5%6.67g

0.62 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.46%1.38g

Protein

8.73%4.9g

1.38 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, oatmeal, commercially prepared, regularvs Tomatoes

0.12%1.1μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

1.1 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.94%0.059mg

Vitamin B1

17%0.21mg

Thiamine

0.059 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.93%0.051mg

Vitamin B2

8.1%0.11mg

Riboflavin

0.051 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.1%0.49mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.7%0.086mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

0.086 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.13%0.015mg

Vitamin B6

34%0.44mg

Pyridoxine

0.015 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

8.7%2.6μg

Biotin

NA μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.28%13μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

13 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.12%0.11mg

Vitamin C

84.6%76mg

Ascorbic acid

0.11 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.39%0.058mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.058 mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.5%1.78μg

Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

1.78 μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, oatmeal, commercially prepared, regularvs Tomatoes

0.82%8.22mg

Calcium

5.56%55.6mg

8.22 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.3%0.03mg

Copper

36.4%0.33mg

0.03 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.17%0.57mg

Iron

18.8%1.5mg

0.57 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.75%7.33mg

Magnesium

14.6%61mg

7.33 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.1%0.19mg

Manganese

27.5%0.63mg

0.19 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.4%30.7mg

Phosphorus

19%133mg

30.7 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.93%31.6mg

Potassium

38.7%1317mg

31.6 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.96%2.18μg

Selenium

0%0μg

2.18 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.7%116mg

Sodium

1.85%27.8mg

116 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.6%0.18mg

Zinc

8.6%0.94mg

0.18 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.034%1.27g

Water

14%525g

1.27 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, oatmeal, commercially prepared, regular vs Tomatoes:

Raw Ripe Red Tomatoes contain 210 times more Vitamin A, 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6.7 times more Vitamin B3, 5.8 times more Vitamin B5, 30.3 times more Vitamin B6, 6.4 times more Vitamin B9, 685 times more Vitamin C, 51.9 times more Vitamin E and 24.7 times more Vitamin K than Cookies, oatmeal, commercially prepared, regular.
Both Cookies, oatmeal, commercially prepared, regular as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, oatmeal, commercially prepared, regular vs Tomatoes:

Cookies, oatmeal, commercially prepared, regular have more Selenium and 4.2 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 6.8 times more Calcium, 11 times more Copper, 2.6 times more Iron, 8.3 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 41.7 times more Potassium, 5.4 times more Zinc and 414.6 times more Water than Cookies, oatmeal, commercially prepared, regular.

Comparison of macro-nutrients per 100 calories:

Cookies, oatmeal, commercially prepared, regular have 3.6 times more Fat, 6.5 times more Saturated Fat, 1.7 times more Omega 3 and 1.2 times more Omega 6 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 2.7 times more Sugars, 10.7 times more Fiber and 3.5 times more Protein than Cookies, oatmeal, commercially prepared, regular.
Both Cookies, oatmeal, commercially prepared, regular and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
Both Cookies, oatmeal, commercially prepared, regular as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, oatmeal, commercially prepared, regularVS Cookies, oatmeal, dry mixTomatoesVS Cookies, oatmeal, dry mixCookies, oatmeal, commercially prepared, regularVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Cookies, oatmeal, commercially prepared, regularVS Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, oatmeal, commercially prepared, regular or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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