Comparing Nutrients in 500 calories TomatoesVS Cookies, sugar wafers with creme filling, regular

Weight per 500 calories

Tomatoes

2778g

Cookies, sugar wafers with creme filling, regular

100g

Cookies, sugar wafers with creme filling, regular have 27.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Cookies, sugar wafers with creme filling, regular

41%

56%

500 kcal ▼

Macro Nutrients

Tomatoesvs Cookies, sugar wafers with creme filling, regular

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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5.73%5.56g

Fat

24%23g

5.56 gvs23 g

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

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2.43%0.78g

Saturated Fat

37%12g

0.78 gvs12 g

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

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5.2%0.083g

Omega 3

5.73%0.092g

0.083 gvs0.092 g

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

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13%2.22g

Omega 6

15%2.54g

2.22 gvs2.54 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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83%108g

Carbohydrate

54%70.4g

108 gvs70.4 g

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

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101%73g

Sugars

59%42.8g

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

73 gvs42.8 g

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

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52.5%38g

Fructose

0%0g

≤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]

38 gvs0 g

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

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%34.7g

Glucose

%0g

34.7 gvs0 g

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

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%0g

Sucrose

%40.4g

0 gvs40.4 g

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

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87.7%33.3g

Fiber

4.2%1.6g

33.3 gvs1.6 g

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

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43.7%24.4g

Protein

6.83%3.82g

24.4 gvs3.82 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomatoesvs Cookies, sugar wafers with creme filling, regular

130%1167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1167 μgvs0 μg

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

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85.6%1.03mg

Vitamin B1

3.07%0.037mg

Thiamine

1.03 mgvs0.037 mg

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

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40.6%0.53mg

Vitamin B2

9.2%0.12mg

Riboflavin

0.53 mgvs0.12 mg

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

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103%16.5mg

Vitamin B3

13.6%2.17mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs2.17 mg

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

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49.4%2.47mg

Vitamin B5

7.87%0.39mg

Pantothenic acid

2.47 mgvs0.39 mg

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

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171%2.22mg

Vitamin B6

3.3%0.043mg

Pyridoxine

2.22 mgvs0.043 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

19%76.7μg

Folates and Folic Acid

417 μgvs76.7 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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423%381mg

Vitamin C

0%0mg

Ascorbic acid

381 mgvs0 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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100%15mg

Vitamin E

16.6%2.5mg

Tocopherols and Tocotrienols

15 mgvs2.5 mg

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

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183%219μg

Vitamin K

1.74%2.1μg

Phytomenadione or phylloquinone

219 μgvs2.1 μg

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

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Minerals

Tomatoesvs Cookies, sugar wafers with creme filling, regular

27.8%278mg

Calcium

2.7%27mg

278 mgvs27 mg

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

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182%1.64mg

Copper

7.3%0.066mg

1.64 mgvs0.066 mg

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

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1.6%64μg

Fluoride

0%0μg

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

64 μgvs0 μg

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

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94%7.5mg

Iron

46.4%3.7mg

7.5 mgvs3.7 mg

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

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72.8%306mg

Magnesium

3.8%16mg

306 mgvs16 mg

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

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138%3.17mg

Manganese

18.2%0.42mg

3.17 mgvs0.42 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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95%667mg

Phosphorus

10.2%71.7mg

667 mgvs71.7 mg

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

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194%6583mg

Potassium

3.43%117mg

6583 mgvs117 mg

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

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0%0μg

Selenium

6.7%3.7μg

0 μgvs3.7 μg

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

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9.26%139mg

Sodium

6.84%103mg

139 mgvs103 mg

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

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43%4.72mg

Zinc

3.9%0.43mg

4.72 mgvs0.43 mg

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

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71%2626g

Water

0.045%1.65g

2626 gvs1.65 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 Tomatoes vs Cookies, sugar wafers with creme filling, regular:

Raw Ripe Red Tomatoes have 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 Raw Ripe Red Tomatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Ripe Red Tomatoes have 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.
While Cookies, sugar wafers with creme filling, regular contain more Selenium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 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.
While Cookies, sugar wafers with creme filling, regular contain 4.2 times more Fat and 15.2 times more Saturated Fat than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy, Omega 3 and Omega 6 per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesCookies, sugar wafers with creme filling, regularVS Cooked Ripe Red TomatoesTomatoesVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme filling

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Cookies, sugar wafers with creme filling, regular

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: