Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	2.35% 68kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	347% 111g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	150% 109g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 109g	g per day for Men 19-50 years
Fiber	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	10% 91μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	13.3% 0.17mg	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	10.2% 41μg	NA	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	31.2% 28mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	9.07% 91mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	892% 8.03mg	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	14.7% 1.18mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	385% 8.85mg	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	9.07% 63.5mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	136% 15mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dark Chocolate 70% per 1 lb

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

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

• 1 pound of Canned Tomatoes with Green Chilies has 10 times more Vitamin A and 2.7 times more Vitamin B6 than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 4.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.8 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dark Chocolate 70% provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Dark Chocolate 70%:

• 1 pound of Canned Tomatoes with Green Chilies has 20.1 times more Sodium and 68.8 times more Water than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 3.7 times more Calcium, 19.7 times more Copper, 45.8 times more Iron, 20.7 times more Magnesium, 14.8 times more Manganese, 22 times more Phosphorus, 6.7 times more Potassium, 17 times more Selenium and 25.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 39.9 times more Energy, 532.5 times more Fat, 2227.3 times more Saturated Fat, 34 times more Omega 3, 42.1 times more Omega 6, 12.7 times more Carbohydrate and 11.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein