Comparing Nutrients in 300 calories Tomatoes VS Prepared With Water Powder Cocoa Mix

Weight per 300 calories

• Tomatoes: 1667g
• Prepared With Water Powder Cocoa Mix: 546g

Prepared With Water Powder Cocoa Mix has 3.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Prepared With Water Powder Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	48.4% 63g	130g per day for Men 19-50 years
Sugars	60.5% 44g	68% 49.3g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	26% 14.7g	8.96% 5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	1.36% 5.45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	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	60% 9mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.45% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	16.7% 167mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	8.37% 335μg	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	56.3% 4.5mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	8.77% 0.2mg	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	57% 400mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.94% 3.8μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	26.5% 398mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	12.7% 471g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Raw Ripe Red Tomatoes have more Vitamin A, 8.7 times more Vitamin B1, 22.4 times more Vitamin B3, 2.2 times more Vitamin B5, 15.3 times more Vitamin B6, 45.8 times more Vitamin B9, more Vitamin C, 55 times more Vitamin E and 241.4 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.3 times more Vitamin B2 and more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 300 calories for Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Raw Ripe Red Tomatoes have 1.5 times more Calcium, 3.8 times more Copper, 4.9 times more Iron, 2.8 times more Magnesium, 9.4 times more Manganese, 1.7 times more Phosphorus, 7.3 times more Potassium, 2.5 times more Zinc and 3.3 times more Water than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 8.7 times more Fluoride, more Selenium and 4.8 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have more Omega 3, 16.3 times more Omega 6, 7.3 times more Fiber and 2.9 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.8 times more Saturated Fat than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.