Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dark Chocolate 70%	Tomatoes	Recommended Dietary Allowance
Energy	82% 2373kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	12% 15.4g	130g per day for Men 19-50 years
Sugars	131% 95g	14.4% 10.4g	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	0% 0g	7.5% 5.44g	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	% 0g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 95g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	55.2% 31g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Tomatoes	Recommended Dietary Allowance
Calcium	29% 290mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	590% 47.2mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	19.7% 0.45mg	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	175% 1222mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Chocolate 70% vs Tomatoes:

• Dark Chocolate, 70-85% Cacao Solids have 4.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A and 2.1 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin E and Vitamin K per 14 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dark Chocolate 70% vs Tomatoes:

• Dark Chocolate, 70-85% Cacao Solids have 7.3 times more Calcium, 30 times more Copper, 44.1 times more Iron, 20.7 times more Magnesium, 17.1 times more Manganese, 12.8 times more Phosphorus, 3 times more Potassium, more Selenium, 4 times more Sodium and 19.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 69 times more Water than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 14 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 33.2 times more Energy, 213 times more Fat, 875 times more Saturated Fat, 11.3 times more Omega 3, 15.3 times more Omega 6, 11.8 times more Carbohydrate, 9.1 times more Sugars, 9.1 times more Fiber and 8.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.