Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Tomatoes in Juice with Salt	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	202% 263g	130g per day for Men 19-50 years
Sugars	16% 11.6g	11% 7.94g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	442% 168g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	41% 0.54mg	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	9.07% 36.3μg	36.3% 145μg	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	63.5% 57mg	0% 0mg	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	18% 2.68mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	15% 150mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	1909% 17mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	786% 63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	539% 2263mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	757% 17.4mg	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	11% 77mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	203% 6913mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	281% 31mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Cocoa, dry powder, unsweetened:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 7.4 times more Vitamin B1, more Vitamin C and 5.9 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 4.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cocoa, dry powder, unsweetened have similar amounts of Vitamin B6 and Vitamin K per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Cocoa, dry powder, unsweetened:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.5 times more Sodium and 31.6 times more Water than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 3.9 times more Calcium, 72.8 times more Copper, 24.3 times more Iron, 49.9 times more Magnesium, 56.4 times more Manganese, 43.2 times more Phosphorus, 8 times more Potassium, 20.4 times more Selenium and 56.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Sugars than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 14.3 times more Energy, 54.8 times more Fat, 237.4 times more Saturated Fat, 4.5 times more Omega 6, 16.7 times more Carbohydrate, 19.5 times more Fiber and 24.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cocoa, dry powder, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.