Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened, processed with alkali VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cocoa, dry powder, unsweetened, processed with alkali: 136g
• Tomatoes in Juice with Salt: 1875g

Cocoa, dry powder, unsweetened, processed with alkali has 13.8 times more energy per 100g than Tomatoes in Juice with Salt. It has above average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened, processed with alkali or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.5g	50% 65g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	107% 40.6g	94% 35.6g	38g per day for Men 19-50 years
Protein	44% 24.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.93% 0.35mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	160% 2.1mg	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	11% 43.6μg	37.5% 150μg	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	0% 0mg	263% 236mg	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	0.91% 0.14mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.73% 3.27μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	547% 4.9mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	265% 21mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	155% 649mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	55.4% 1.28mg	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	142% 993mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	101% 3421mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened, processed with alkali vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 71.9 times more Vitamin B1, 1.6 times more Vitamin B2, 4.1 times more Vitamin B3, 6.3 times more Vitamin B5, 12.9 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 81.1 times more Vitamin E and 14.9 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened, processed with alkali vs Tomatoes in Juice with Salt:

• Cocoa, dry powder, unsweetened, processed with alkali has 5 times more Copper, 2 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Selenium and 3.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Calcium, 83.2 times more Sodium and 482.5 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cocoa, dry powder, unsweetened, processed with alkali has 3.8 times more Fat, 16.6 times more Saturated Fat, 1.2 times more Carbohydrate and 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Omega 3, 3.2 times more Omega 6 and 19.9 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.