Comparing Nutrients in 1 pound Dark Chocolate 70% VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dark Chocolate 70%	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	94% 2712kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	347% 111g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	21.6% 28g	130g per day for Men 19-50 years
Sugars	150% 109g	22% 16g	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	0% 0g	11.8% 8.53g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 109g	% 0.091g	g per day for Men 19-50 years
Fiber	130% 49.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	63% 35.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	5.93% 0.077mg	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	NA	5.67% 22.7μg	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	NA	40% 36mg	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	18% 2.68mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	33% 331mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	892% 8.03mg	56.4% 0.51mg	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	675% 54mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	11.6% 0.27mg	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	200% 1397mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Dark Chocolate 70% versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dark Chocolate 70% vs Stewed Canned Tomatoes:

• 1 pound of Dark Chocolate 70% has 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 3 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Vitamin B1 and 1.4 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Dark Chocolate, 70-85% Cacao Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dark Chocolate 70% vs Stewed Canned Tomatoes:

• 1 pound of Dark Chocolate 70% has 2.1 times more Calcium, 15.8 times more Copper, 8.9 times more Iron, 19 times more Magnesium, 33.1 times more Manganese, 15.4 times more Phosphorus, 3.5 times more Potassium, 11.3 times more Selenium and 19.5 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 11.1 times more Sodium and 66.8 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Chocolate 70% has 23 times more Energy, 224.2 times more Fat, 942.3 times more Saturated Fat, 11.3 times more Omega 3, 16.5 times more Omega 6, 7.4 times more Carbohydrate, 6.8 times more Sugars, 10.9 times more Fiber and 8.6 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein