Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	59% 1710kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	25% 8.06g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	251% 326g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	236% 171g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	125% 70.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	12% 109μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	347% 17.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	111% 1.44mg	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	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.35μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	5% 50mg	261% 2613mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	368% 3.3mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	225% 943mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	131% 3mg	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	579% 4051mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	360% 12256mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	139% 76.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	265% 3973mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Powder No Sugar Added Cocoa Mix:

• Cooked Ripe Red Tomatoes have 6 times more Vitamin A, more Vitamin C, 14 times more Vitamin E and 4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 7.4 times more Vitamin B1, 63.6 times more Vitamin B2, 2 times more Vitamin B3, 29.7 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B9 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Powder No Sugar Added Cocoa Mix:

• Cooked Ripe Red Tomatoes have 27.7 times more Water than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 52.4 times more Calcium, 9.7 times more Copper, 7.3 times more Iron, 23.1 times more Magnesium, 6.3 times more Manganese, 31.9 times more Phosphorus, 12.4 times more Potassium, 33.8 times more Selenium, 79.6 times more Sodium and 24.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Powder No Sugar Added Cocoa Mix contains 20.9 times more Energy, 27.3 times more Fat, 118.5 times more Saturated Fat, 17.9 times more Carbohydrate, 15.1 times more Sugars, 10.7 times more Fiber and 16.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.