Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	137% 3980kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	31% 40g	130g per day for Men 19-50 years
Sugars	904% 656g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	97% 37g	18.4% 7g	38g per day for Men 19-50 years
Protein	119% 66.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	60.8% 0.79mg	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	15% 60μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	253% 228mg	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	12.7% 1.9mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	133% 1330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	83.3% 0.75mg	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	149% 12mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	45.7% 1.05mg	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	450% 3150mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 2.7 times more Vitamin B1, 25.7 times more Vitamin B2, 6.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.2 times more Vitamin B9, 114 times more Vitamin C, 2.9 times more Vitamin E and 3.1 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 12.1 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 9.2 times more Magnesium, 2.6 times more Manganese, 11.3 times more Phosphorus, 3.3 times more Potassium, 10 times more Selenium, 45.8 times more Sodium and 10.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 62.9 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 22.1 times more Energy, 36.4 times more Fat, 158.5 times more Saturated Fat, 20.9 times more Carbohydrate, 26.3 times more Sugars, 5.3 times more Fiber and 7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.