Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened, processed with alkali VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	76% 2200kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	135% 131g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	243% 77.6g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	35% 25.5g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	784% 298g	50% 19g	38g per day for Men 19-50 years
Protein	323% 181g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	111% 1110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	4008% 36mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	1940% 155mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1625% 37.4mg	29.6% 0.68mg	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	1040% 7280mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	579% 63.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.73% 27g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali vs Tomatoes in Juice with Salt:

• Cocoa, dry powder, unsweetened, processed with alkali has 8.4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 5.2 times more Vitamin B1, more Vitamin C and 5.9 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cocoa, dry powder, unsweetened, processed with alkali vs Tomatoes in Juice with Salt:

• Cocoa, dry powder, unsweetened, processed with alkali has 3.4 times more Calcium, 69.4 times more Copper, 27.2 times more Iron, 47.6 times more Magnesium, 55 times more Manganese, 42.8 times more Phosphorus, 13.1 times more Potassium, 18.9 times more Selenium and 53.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.1 times more Sodium and 35.1 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, unsweetened, processed with alkali has 13.8 times more Energy, 52.4 times more Fat, 228.2 times more Saturated Fat, 4.3 times more Omega 6, 16.8 times more Carbohydrate, 15.7 times more Fiber and 22.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.