Comparing Nutrients in 14 ounces Chocolate-flavored hazelnut spread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chocolate-flavored hazelnut spread	4%	50%	46%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Chocolate-flavored hazelnut spread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	73.8% 2139kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	353% 113g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	12.2% 16g	130g per day for Men 19-50 years
Sugars	296% 215g	13.6% 9.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.17% 5.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	38.3% 21.5g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Chocolate-flavored hazelnut spread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	44.7% 1.07μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	131% 19.7mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate-flavored hazelnut spread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	43% 429mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	217% 17.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	150% 3.45mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86% 603mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chocolate-flavored hazelnut spread vs Cooked Ripe Red Tomatoes:

• Chocolate-flavored hazelnut spread has 2.4 times more Vitamin B1, 7.7 times more Vitamin B2, 2.8 times more Vitamin B5, more Vitamin B12 and 8.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, more Vitamin C and 1.5 times more Vitamin K than Chocolate-flavored hazelnut spread.
• Both Chocolate-flavored hazelnut spread and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Chocolate-flavored hazelnut spread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chocolate-flavored hazelnut spread vs Cooked Ripe Red Tomatoes:

• Chocolate-flavored hazelnut spread has 9.8 times more Calcium, 6.3 times more Copper, 6.4 times more Iron, 7.1 times more Magnesium, 8.3 times more Manganese, 5.4 times more Phosphorus, 1.9 times more Potassium, 7.2 times more Selenium, 3.7 times more Sodium and 7.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 88.2 times more Water than Chocolate-flavored hazelnut spread.

Comparison of macro-nutrients per 14 ounces:

• Chocolate-flavored hazelnut spread has 29.9 times more Energy, 270.3 times more Fat, 1894.9 times more Saturated Fat, 15.6 times more Carbohydrate, 21.7 times more Sugars, 7.7 times more Fiber and 5.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Chocolate-flavored hazelnut spread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.