Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	6.2% 180kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	269% 86g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	55.4% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	595% 774g	130g per day for Men 19-50 years
Sugars	34.3% 25g	957% 694g	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	18% 13g	NA	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	105% 40g	38g per day for Men 19-50 years
Protein	17% 9.5g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	26% 0.34mg	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	32.5% 130μg	12.5% 50μg	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	253% 228mg	1.1% 1mg	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	37.3% 5.6mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	744% 6.7mg	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	85% 6.8mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	195% 4.5mg	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	40% 280mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Baking Chocolate Mexican Squares per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Baking Chocolate Mexican Squares:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9, 228 times more Vitamin C, 1.6 times more Vitamin E and 1.3 times more Vitamin K than Baking Chocolate Mexican Squares.
• While 1 kg of Baking chocolate, mexican, squares contains 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Baking Chocolate Mexican Squares:

• 1 kilogram of Cooked Ripe Red Tomatoes has 59.3 times more Water than Baking Chocolate Mexican Squares.
• While 1 kg of Baking chocolate, mexican, squares contains 3.1 times more Calcium, 8.9 times more Copper, 3.2 times more Iron, 10.6 times more Magnesium, 4.3 times more Manganese, 5.1 times more Phosphorus, 1.8 times more Potassium, 3.6 times more Selenium and 9 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baking chocolate, mexican, squares contains 23.7 times more Energy, 141.7 times more Fat, 573.7 times more Saturated Fat, 36 times more Omega 3, 22.4 times more Omega 6, 19.3 times more Carbohydrate, 27.9 times more Sugars, 5.7 times more Fiber and 3.8 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein