Comparing Nutrients in 1 kilogram Baking chocolate, unsweetened, liquid VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Tomato Paste	Recommended Dietary Allowance
Energy	163% 4720kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	492% 477g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	790% 253g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	375% 6g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	594% 101g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	145% 189g	130g per day for Men 19-50 years
Sugars	0% 0g	168% 122g	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	NA	80.7% 58.5g	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	NA	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	476% 181g	108% 41g	38g per day for Men 19-50 years
Protein	216% 121g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	166% 2.16mg	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	47.5% 190μg	30% 120μg	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	0% 0mg	243% 219mg	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	NA	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Tomato Paste	Recommended Dietary Allowance
Calcium	54% 540mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2122% 19mg	406% 3.65mg	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	519% 41.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	631% 2650mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	717% 16.5mg	131% 3.02mg	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	486% 3400mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	343% 11660mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.24% 9g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Baking chocolate, unsweetened, liquid versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baking chocolate, unsweetened, liquid vs Tomato Paste:

• 1 kilogram of Baking chocolate, unsweetened, liquid has 1.8 times more Vitamin B2 and 1.6 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 76 times more Vitamin A, 1.5 times more Vitamin B3, 3 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Baking chocolate, unsweetened, liquid as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Baking chocolate, unsweetened, liquid vs Tomato Paste:

• 1 kilogram of Baking chocolate, unsweetened, liquid has 1.5 times more Calcium, 5.2 times more Copper, 1.4 times more Iron, 6.3 times more Magnesium, 5.5 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Selenium and 5.8 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 4.9 times more Sodium than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Tomato Paste contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baking chocolate, unsweetened, liquid has 5.8 times more Energy, 101.5 times more Fat, 252.9 times more Saturated Fat, 85.7 times more Omega 3, 66.4 times more Omega 6, 1.9 times more Carbohydrate, 4.4 times more Fiber and 2.8 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Sugars than Baking chocolate, unsweetened, liquid.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6