Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regularVS Tomatoes

Weight per 500 calories

Cookies, sugar wafers with creme filling, regular

100g

Tomatoes

2778g

Cookies, sugar wafers with creme filling, regular have 27.9 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 500 calories - Cookies, sugar wafers with creme filling, regular or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular

41%

56%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Cookies, sugar wafers with creme filling, regularvs 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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24%23g

Fat

5.73%5.56g

23 gvs5.56 g

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

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37%12g

Saturated Fat

2.43%0.78g

12 gvs0.78 g

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

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5.73%0.092g

Omega 3

5.2%0.083g

0.092 gvs0.083 g

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

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15%2.54g

Omega 6

13%2.22g

2.54 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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54%70.4g

Carbohydrate

83%108g

70.4 gvs108 g

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

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59%42.8g

Sugars

101%73g

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

42.8 gvs73 g

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

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0%0g

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]

0 gvs38 g

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

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%0g

Glucose

%34.7g

0 gvs34.7 g

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

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%40.4g

Sucrose

%0g

40.4 gvs0 g

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

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4.2%1.6g

Fiber

87.7%33.3g

1.6 gvs33.3 g

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

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6.83%3.82g

Protein

43.7%24.4g

3.82 gvs24.4 g

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

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Vitamins

Cookies, sugar wafers with creme filling, regularvs Tomatoes

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

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

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3.07%0.037mg

Vitamin B1

85.6%1.03mg

Thiamine

0.037 mgvs1.03 mg

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

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9.2%0.12mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.12 mgvs0.53 mg

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

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13.6%2.17mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

2.17 mgvs16.5 mg

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

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7.87%0.39mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.39 mgvs2.47 mg

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

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3.3%0.043mg

Vitamin B6

171%2.22mg

Pyridoxine

0.043 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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19%76.7μg

Vitamin B9

104%417μg

Folates and Folic Acid

76.7 μgvs417 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%0mg

Vitamin C

423%381mg

Ascorbic acid

0 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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16.6%2.5mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

2.5 mgvs15 mg

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

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1.74%2.1μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

2.1 μgvs219 μg

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

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Minerals

Cookies, sugar wafers with creme filling, regularvs Tomatoes

2.7%27mg

Calcium

27.8%278mg

27 mgvs278 mg

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

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7.3%0.066mg

Copper

182%1.64mg

0.066 mgvs1.64 mg

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

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0%0μg

Fluoride

1.6%64μg

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

0 μgvs64 μg

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

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46.4%3.7mg

Iron

94%7.5mg

3.7 mgvs7.5 mg

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

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3.8%16mg

Magnesium

72.8%306mg

16 mgvs306 mg

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

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18.2%0.42mg

Manganese

138%3.17mg

0.42 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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10.2%71.7mg

Phosphorus

95%667mg

71.7 mgvs667 mg

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

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3.43%117mg

Potassium

194%6583mg

117 mgvs6583 mg

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

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6.7%3.7μg

Selenium

0%0μg

3.7 μgvs0 μg

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

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6.84%103mg

Sodium

9.26%139mg

103 mgvs139 mg

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

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3.9%0.43mg

Zinc

43%4.72mg

0.43 mgvs4.72 mg

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

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0.045%1.65g

Water

71%2626g

1.65 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, sugar wafers with creme filling, regular vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 27.9 times more Vitamin B1, 4.4 times more Vitamin B2, 7.6 times more Vitamin B3, 6.3 times more Vitamin B5, 51.9 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 104.9 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafers with creme filling, regular vs Tomatoes:

Cookies, sugar wafers with creme filling, regular have more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 10.3 times more Calcium, 24.9 times more Copper, 2 times more Iron, 19.2 times more Magnesium, 7.6 times more Manganese, 9.3 times more Phosphorus, 56.5 times more Potassium, 1.4 times more Sodium, 11 times more Zinc and 1588 times more Water than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, sugar wafers with creme filling, regular have 4.2 times more Fat and 15.2 times more Saturated Fat than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 1.7 times more Sugars, more Fructose, 20.9 times more Fiber and 6.4 times more Protein than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Omega 6 per 500 kcal.
Both Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme fillingTomatoesVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regularVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, sugar wafers with creme filling, regular or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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