Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Stewed Canned Tomatoes	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	4.07% 118kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	202% 263g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	442% 168g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	15.4% 154mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	1909% 17mg	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	75.4% 6.03mg	786% 63mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	539% 2263mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	203% 6913mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	281% 31mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cocoa, dry powder, unsweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Cocoa, dry powder, unsweetened:

• 1 pound of Stewed Canned Tomatoes has more Vitamin C and 8.3 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 1.7 times more Vitamin B1, 6.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.9 times more Vitamin B6 and 6.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cocoa, dry powder, unsweetened:

• 1 pound of Stewed Canned Tomatoes has 10.5 times more Sodium and 30.5 times more Water than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 3.8 times more Calcium, 33.8 times more Copper, 10.4 times more Iron, 41.6 times more Magnesium, 65 times more Manganese, 36.7 times more Phosphorus, 7.4 times more Potassium, 23.8 times more Selenium and 40.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 2 times more Sugars than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 8.8 times more Energy, 72.1 times more Fat, 310.4 times more Saturated Fat, 5.9 times more Omega 6, 9.4 times more Carbohydrate, 37 times more Fiber and 21.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in one pound.