Comparing Nutrients in 1 pound Baking chocolate, unsweetened, liquid VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	74% 2141kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	358% 115g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	170% 2.72g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	269% 46g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	216% 82g	NA	38g per day for Men 19-50 years
Protein	98% 55g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	36% 0.47mg	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	21.5% 86μg	10.2% 41μg	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	31.2% 28mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	24.5% 245mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	963% 8.66mg	45.4% 0.41mg	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	235% 19mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	286% 1202mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	325% 7.5mg	26% 0.6mg	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	220% 1542mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	156% 5289mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Baking chocolate, unsweetened, liquid versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baking chocolate, unsweetened, liquid vs Canned Tomatoes with Green Chilies:

• 1 pound of Baking chocolate, unsweetened, liquid has 1.5 times more Vitamin B1, 14.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 2.1 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Baking chocolate, unsweetened, liquid as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Baking chocolate, unsweetened, liquid vs Canned Tomatoes with Green Chilies:

• 1 pound of Baking chocolate, unsweetened, liquid has 2.7 times more Calcium, 21.2 times more Copper, 16 times more Iron, 24.1 times more Magnesium, 12.5 times more Manganese, 24.3 times more Phosphorus, 10.9 times more Potassium, 19.8 times more Selenium and 28.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 33.4 times more Sodium and 104.7 times more Water than Baking chocolate, unsweetened, liquid.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baking chocolate, unsweetened, liquid has 31.5 times more Energy, 596.3 times more Fat, 2299.1 times more Saturated Fat, 600 times more Omega 3, 348.3 times more Omega 6, 10 times more Carbohydrate and 17.5 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein