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

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19% 550kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.28g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	88.8% 115g	31% 40g	130g per day for Men 19-50 years
Sugars	125% 90g	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	13% 5g	18.4% 7g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	2.5% 10μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	253% 228mg	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	2% 0.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	21% 210mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	15.4% 614μg	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	21.3% 1.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	61.4% 430mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	29% 990mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25.5% 943g	3700g per day for Men 19-50 years

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

• Prepared With Water Powder Cocoa Mix has 3.5 times more Vitamin B2 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 2.8 times more Vitamin B1, 6.6 times more Vitamin B3, 4.9 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C, 18.7 times more Vitamin E and 28 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 kg.

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

• Prepared With Water Powder Cocoa Mix has 1.9 times more Calcium, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Selenium, 6.6 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Copper, 4 times more Iron, 2.8 times more Manganese and 2.2 times more Potassium than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared With Water Powder Cocoa Mix has 3.1 times more Energy, 21.9 times more Saturated Fat, 2.9 times more Carbohydrate and 3.6 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Fiber than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Prepared With Water Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.