Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate waferVS Tomatoes

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Tomatoes

17%

74%

14 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Tomatoes

74%2147kcal

Energy

2.46%71.4kcal

2147 kcalvs71.4 kcal

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

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124%121g

Fat

0.82%0.79g

121 gvs0.79 g

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

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190%60.7g

Saturated Fat

0.35%0.11g

60.7 gvs0.11 g

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

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30.8%0.49g

Omega 3

0.74%0.012g

0.49 gvs0.012 g

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

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50%8.47g

Omega 6

1.87%0.32g

8.47 gvs0.32 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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192%249g

Carbohydrate

12%15.4g

249 gvs15.4 g

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

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224%163g

Sugars

14.4%10.4g

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

163 gvs10.4 g

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

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0%0g

Fructose

7.5%5.44g

≤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]

0 gvs5.44 g

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

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%0g

Glucose

%4.96g

0 gvs4.96 g

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

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%147g

Sucrose

%0g

147 gvs0 g

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

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16.7%6.35g

Fiber

12.5%4.76g

6.35 gvs4.76 g

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

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28.8%16g

Protein

6.24%3.5g

16 gvs3.5 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Tomatoes

Vitamin A

18.5%167μg

RAE, retinol activity equivalents

NA μgvs167 μg

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

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Vitamin B1

12.2%0.15mg

Thiamine

NA mgvs0.15 mg

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

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Vitamin B2

5.8%0.075mg

Riboflavin

NA mgvs0.075 mg

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

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Vitamin B3

14.7%2.36mg

Niacin, nicotinic acid, niacinamide

NA mgvs2.36 mg

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

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34%1.7mg

Vitamin B5

7.06%0.35mg

Pantothenic acid

1.7 mgvs0.35 mg

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

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Vitamin B6

24.4%0.32mg

Pyridoxine

NA mgvs0.32 mg

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

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Vitamin B7

6.2%1.86μg

Biotin

NA μgvs1.86 μg

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

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Vitamin B9

15%59.5μg

Folates and Folic Acid

NA μgvs59.5 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

60.4%54.4mg

Ascorbic acid

NA mgvs54.4 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

14.3%2.14mg

Tocopherols and Tocotrienols

NA mgvs2.14 mg

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

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Vitamin K

26%31.4μg

Phytomenadione or phylloquinone

NA μgvs31.4 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Tomatoes

43.3%433mg

Calcium

3.97%39.7mg

433 mgvs39.7 mg

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

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114%1.03mg

Copper

26%0.23mg

1.03 mgvs0.23 mg

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

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Fluoride

0.23%9.13μg

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

NA μgvs9.13 μg

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

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182%14.6mg

Iron

13.4%1.07mg

14.6 mgvs1.07 mg

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

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38.7%163mg

Magnesium

10.4%43.7mg

163 mgvs43.7 mg

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

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71%1.63mg

Manganese

19.7%0.45mg

1.63 mgvs0.45 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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81.6%572mg

Phosphorus

13.6%95mg

572 mgvs95 mg

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

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39.7%1349mg

Potassium

27.7%941mg

1349 mgvs941 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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32.3%484mg

Sodium

1.32%20mg

484 mgvs20 mg

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

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28%3.1mg

Zinc

6.13%0.67mg

3.1 mgvs0.67 mg

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

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0.15%5.44g

Water

10%375g

5.44 gvs375 g

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

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Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Tomatoes:

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

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Tomatoes:

Cookies, gluten-free, chocolate wafer have 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.
While Raw Ripe Red Tomatoes contain 69 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 14 ounces:

Cookies, gluten-free, chocolate wafer have 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.
While Raw Ripe Red Tomatoes contain more Fructose than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferTomatoesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate waferVS Tomatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: