Comparing Nutrients in 500 calories Cookies, fig barsVS Tomatoes

Weight per 500 calories

Cookies, fig bars

144g

Tomatoes

2778g

Cookies, fig bars have 19.3 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cookies, fig bars or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cookies, fig bars

18%

78%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Cookies, fig barsvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11%10.5g

Fat

5.73%5.56g

10.5 gvs5.56 g

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

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5.04%1.6g

Saturated Fat

2.43%0.78g

1.6 gvs0.78 g

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

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16.3%0.26g

Omega 3

5.2%0.083g

0.26 gvs0.083 g

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

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22%3.7g

Omega 6

13%2.22g

3.7 gvs2.22 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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78.4%102g

Carbohydrate

83%108g

102 gvs108 g

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

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92%66.6g

Sugars

101%73g

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

66.6 gvs73 g

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

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Fructose

52.5%38g

≤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 gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 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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17.4%6.6g

Fiber

87.7%33.3g

6.6 gvs33.3 g

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

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9.5%5.3g

Protein

43.7%24.4g

5.3 gvs24.4 g

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

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Vitamins

Cookies, fig barsvs Tomatoes

1.44%13μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

13 μgvs1167 μg

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

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19%0.23mg

Vitamin B1

85.6%1.03mg

Thiamine

0.23 mgvs1.03 mg

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

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24%0.31mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.31 mgvs0.53 mg

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

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17%2.7mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs16.5 mg

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

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10.5%0.52mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.52 mgvs2.47 mg

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

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8.3%0.11mg

Vitamin B6

171%2.22mg

Pyridoxine

0.11 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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12.6%50.3μg

Vitamin B9

104%417μg

Folates and Folic Acid

50.3 μgvs417 μg

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

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5.4%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 μg

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

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0.48%0.43mg

Vitamin C

423%381mg

Ascorbic acid

0.43 mgvs381 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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6.23%0.93mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.93 mgvs15 mg

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

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6.94%8.33μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

8.33 μgvs219 μg

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

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Minerals

Cookies, fig barsvs Tomatoes

9.2%92mg

Calcium

27.8%278mg

92 mgvs278 mg

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

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23.5%0.21mg

Copper

182%1.64mg

0.21 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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52%4.17mg

Iron

94%7.5mg

4.17 mgvs7.5 mg

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

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9.24%38.8mg

Magnesium

72.8%306mg

38.8 mgvs306 mg

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

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21.4%0.49mg

Manganese

138%3.17mg

0.49 mgvs3.17 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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12.7%89mg

Phosphorus

95%667mg

89 mgvs667 mg

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

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8.75%297mg

Potassium

194%6583mg

297 mgvs6583 mg

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

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8.62%4.74μg

Selenium

0%0μg

4.74 μgvs0 μg

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

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33.5%503mg

Sodium

9.26%139mg

503 mgvs139 mg

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

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5.1%0.56mg

Zinc

43%4.72mg

0.56 mgvs4.72 mg

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

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0.64%23.7g

Water

71%2626g

23.7 gvs2626 g

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

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Lets compare vitamin content per 500 calories of Cookies, fig bars vs Tomatoes:

Cookies, fig bars have more Vitamin B12 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 90.2 times more Vitamin A, 4.5 times more Vitamin B1, 1.7 times more Vitamin B2, 6.1 times more Vitamin B3, 4.7 times more Vitamin B5, 20.6 times more Vitamin B6, 8.3 times more Vitamin B9, 882.9 times more Vitamin C, 16.1 times more Vitamin E and 26.3 times more Vitamin K than Cookies, fig bars.
Both Cookies, fig bars as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, fig bars vs Tomatoes:

Cookies, fig bars have more Selenium and 3.6 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3 times more Calcium, 7.8 times more Copper, 1.8 times more Iron, 7.9 times more Magnesium, 6.4 times more Manganese, 7.5 times more Phosphorus, 22.1 times more Potassium, 8.4 times more Zinc and 110.8 times more Water than Cookies, fig bars.

Comparison of macro-nutrients per 500 calories:

Cookies, fig bars have 1.9 times more Fat, 2.1 times more Saturated Fat, 3.1 times more Omega 3 and 1.7 times more Omega 6 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 5 times more Fiber and 4.6 times more Protein than Cookies, fig bars.
Both Cookies, fig bars and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Cookies, fig bars as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, fig barsVS Cookies, gingersnapsTomatoesVS Cookies, gingersnapsCookies, fig barsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cookies, fig barsVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, fig bars or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: