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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	3.56% 103kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	22% 7.05g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.82% 0.31g	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	220% 285g	130g per day for Men 19-50 years
Sugars	19.3% 14g	206% 149g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	304% 15.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	97% 1.26mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	195% 4.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	0% 0mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	13.5% 135mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	322% 2.9mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	115% 2.64mg	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	506% 3544mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	315% 10724mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	232% 3477mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Powder No Sugar Added Cocoa Mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C, 20.8 times more Vitamin E and 3.4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 14 oz of Powder No Sugar Added Cocoa Mix contain 5.8 times more Vitamin B1, 40 times more Vitamin B2, 1.5 times more Vitamin B3, 33.6 times more Vitamin B5, 18.7 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 14 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

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

• 14 ounces of Stewed Canned Tomatoes have 26.9 times more Water than Powder No Sugar Added Cocoa Mix.
• While 14 oz of Powder No Sugar Added Cocoa Mix contain 16.9 times more Calcium, 6.5 times more Copper, 3.7 times more Iron, 17.3 times more Magnesium, 11.3 times more Manganese, 44.7 times more Phosphorus, 13.1 times more Potassium, 28.2 times more Selenium, 4 times more Sodium and 20.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Powder No Sugar Added Cocoa Mix contain 14.5 times more Energy, 15.8 times more Fat, 68.3 times more Saturated Fat, 11.6 times more Carbohydrate, 10.7 times more Sugars, 7.5 times more Fiber and 17 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.