Comparing Nutrients in 14 ounces Tomatoes VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.35% 0.06g	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	35.2% 46g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	49.4% 36g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	4.9% 0.064mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	6.1% 244μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	6.4% 0.15mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 375g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B1, 7.3 times more Vitamin B3, 5 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C, 18 times more Vitamin E and 79 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 4.1 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Raw Ripe Red Tomatoes have 1.2 times more Copper, 1.6 times more Iron, 3.1 times more Manganese and 2.4 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.1 times more Calcium, 26.7 times more Fluoride, 1.8 times more Phosphorus, more Selenium and 14.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 2.4 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.1 times more Energy, 11.7 times more Saturated Fat, 3 times more Carbohydrate and 3.4 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.