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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	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	1.87% 0.32g	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	12% 15.4g	220% 285g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	304% 15.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	322% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	506% 3544mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	315% 10724mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	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	10% 375g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, more Vitamin C, 13.5 times more Vitamin E and 11.3 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 7.2 times more Vitamin B1, 73.7 times more Vitamin B2, 1.8 times more Vitamin B3, 43 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 27.8 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 57.6 times more Calcium, 12.4 times more Copper, 18.4 times more Iron, 18.9 times more Magnesium, 5.8 times more Manganese, 37.2 times more Phosphorus, 11.4 times more Potassium, more Selenium, 175.2 times more Sodium and 20.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Powder No Sugar Added Cocoa Mix contains 20.9 times more Energy, 15 times more Fat, 63.5 times more Saturated Fat, 18.5 times more Carbohydrate, 14.3 times more Sugars, 6.3 times more Fiber and 17.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.