Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Stewed Canned Tomatoes	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	3.56% 103kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	50.4% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	38% 6.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	209% 271g	130g per day for Men 19-50 years
Sugars	19.3% 14g	149% 108g	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	10.3% 7.46g	NA	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	95% 36g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	496% 5.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	635% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	555% 7.2mg	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	4.96% 20μg	6.95% 27.8μg	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	35% 31.4mg	240% 216mg	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	22% 3.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	13.5% 135mg	361% 3608mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	802% 7.2mg	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	66% 5.28mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	387% 1627mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	11.3% 79.4mg	283% 1984mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	199% 6767mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	157% 86.5μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	132% 1984mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	492% 54mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.79% 29.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs No Sugar Added Chocolate Powder:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 32.6 times more Vitamin B1, 10 times more Vitamin B2, 35.9 times more Vitamin B3, 106.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs No Sugar Added Chocolate Powder:

• Stewed Canned Ripe Red Tomatoes have 12.4 times more Water than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 26.7 times more Calcium, 16.2 times more Copper, 2.5 times more Iron, 34.2 times more Magnesium, 25 times more Phosphorus, 8.2 times more Potassium, 36.3 times more Selenium, 2.3 times more Sodium and 80.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• No Sugar Added Chocolate Powder contains 13.5 times more Energy, 23.7 times more Fat, 67.7 times more Omega 3, 21.9 times more Omega 6, 11 times more Carbohydrate, 7.7 times more Sugars, 9.1 times more Fiber and 10 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as No Sugar Added Chocolate Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.