Comparing Nutrients in 1 pound Powder Cocoa Mix VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	62.3% 1805kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	14% 18g	130g per day for Men 19-50 years
Sugars	410% 297g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	54% 30.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	60.3% 603mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 2.7 times more Vitamin B1, 25.7 times more Vitamin B2, 6.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.2 times more Vitamin B9, 114 times more Vitamin C, 2.9 times more Vitamin E and 3.1 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 12.1 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 9.2 times more Magnesium, 2.6 times more Manganese, 11.3 times more Phosphorus, 3.3 times more Potassium, 10 times more Selenium, 45.8 times more Sodium and 10.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 62.9 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 22.1 times more Energy, 36.4 times more Fat, 158.5 times more Saturated Fat, 20.9 times more Carbohydrate, 26.3 times more Sugars, 5.3 times more Fiber and 7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.