Comparing Nutrients in 1 pound Powder Cocoa Mix VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Powder Cocoa Mix	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	62.3% 1805kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	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	292% 380g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	410% 297g	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	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	54% 30.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	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	36.3% 0.44mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	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	6.8% 27.2μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	31.2% 28mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	60.3% 603mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	67.5% 5.4mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	204% 1429mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Powder Cocoa Mix 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 Powder Cocoa Mix vs Canned Tomatoes with Green Chilies:

• 1 pound of Powder Cocoa Mix has 2.8 times more Vitamin B1, 29.7 times more Vitamin B2, 6 times more Vitamin B5 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A, 1.5 times more Vitamin B9 and 31 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Powder Cocoa Mix as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Powder Cocoa Mix vs Canned Tomatoes with Green Chilies:

• 1 pound of Powder Cocoa Mix has 6.7 times more Calcium, 3.2 times more Copper, 4.6 times more Iron, 7.5 times more Magnesium, 2 times more Manganese, 22.5 times more Phosphorus, 6.7 times more Potassium, 12.5 times more Selenium, 1.3 times more Sodium and 11.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 62.8 times more Water than Powder Cocoa Mix.
• 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 Powder Cocoa Mix has 26.5 times more Energy, 50 times more Fat, 216.1 times more Saturated Fat, 23.1 times more Carbohydrate and 9.7 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Powder Cocoa Mix as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one pound.