Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	74% 2141kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	358% 115g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	170% 2.72g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	269% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	126% 164g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	0% 0g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	216% 82g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	97% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	25% 0.33mg	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	14.7% 59μg	21.5% 86μg	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	115% 103mg	0% 0mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	5% 50mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	963% 8.66mg	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	38.6% 3.1mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	286% 1202mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	325% 7.5mg	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	18% 127mg	220% 1542mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	156% 5289mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	65% 36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Baking chocolate, unsweetened, liquid:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.4 times more Vitamin B1, 12.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Baking chocolate, unsweetened, liquid:

• Cooked Ripe Red Tomatoes have 104.8 times more Water than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 4.9 times more Calcium, 25.5 times more Copper, 6.1 times more Iron, 29.4 times more Magnesium, 15.7 times more Manganese, 12.1 times more Phosphorus, 5.3 times more Potassium, 15.8 times more Selenium and 26.3 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 26.2 times more Energy, 433.6 times more Fat, 1686 times more Saturated Fat, 300 times more Omega 3, 240.5 times more Omega 6, 9 times more Carbohydrate, 25.9 times more Fiber and 12.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.