Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	78.6% 2280kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	252% 80.7g	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	26% 4.4g	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	445% 579g	31% 40g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	974% 370g	18.4% 7g	38g per day for Men 19-50 years
Protein	350% 196g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	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	65% 0.78mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	80% 320μg	32.5% 130μg	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	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	6.67% 1mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	128% 1280mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	4209% 38mg	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	1733% 139mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1188% 4990mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1668% 38.4mg	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	1049% 7340mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	448% 15240mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	619% 68mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened vs Cooked Ripe Red Tomatoes:

• Cocoa, dry powder, unsweetened has 2.2 times more Vitamin B1, 11 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 5.6 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 1 kg.
• Both Cocoa, dry powder, unsweetened as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cocoa, dry powder, unsweetened vs Cooked Ripe Red Tomatoes:

• Cocoa, dry powder, unsweetened has 11.6 times more Calcium, 50.5 times more Copper, 20.4 times more Iron, 55.4 times more Magnesium, 36.5 times more Manganese, 26.2 times more Phosphorus, 7 times more Potassium, 28.6 times more Selenium, 1.9 times more Sodium and 48.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 31.4 times more Water than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, unsweetened has 12.7 times more Energy, 124.5 times more Fat, 538 times more Saturated Fat, 10.5 times more Omega 6, 14.4 times more Carbohydrate, 52.9 times more Fiber and 20.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.