Comparing Nutrients in 500 calories Chocolate Syrup VS Stewed Canned Tomatoes

Weight per 500 calories

• Chocolate Syrup: 179g
• Stewed Canned Tomatoes: 1923g

Chocolate Syrup has 10.7 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Chocolate Syrup or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Syrup	3%	4%	93%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Chocolate Syrup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0.22% 0.004g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	92% 119g	130g per day for Men 19-50 years
Sugars	123% 89g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	12.3% 4.66g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Chocolate Syrup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.34% 0.016mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.9% 0.09mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.47% 0.023mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.83% 0.011mg	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	0.9% 3.6μg	24% 96μg	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	0.4% 0.36mg	169% 152mg	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	0.24% 0.036mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Syrup	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.5% 25mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	239% 2.15mg	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	47.3% 3.8mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	49.3% 1.13mg	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	33% 231mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	12% 401mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	4.56% 2.5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	1.5% 55.6g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chocolate Syrup vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 54.8 times more Vitamin B1, 7.5 times more Vitamin B2, 23.8 times more Vitamin B3, 94.1 times more Vitamin B5, 30.4 times more Vitamin B6, 26.8 times more Vitamin B9, 423.9 times more Vitamin C, 445.3 times more Vitamin E and 51.5 times more Vitamin K than Chocolate Syrup.
• Both Chocolate Syrup as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chocolate Syrup vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 26.1 times more Calcium, 2.3 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 9.9 times more Potassium, 4.6 times more Selenium, 32.9 times more Sodium, 2.5 times more Zinc and 31.7 times more Water than Chocolate Syrup.

Comparison of macro-nutrients per 500 calories:

• Chocolate Syrup has 1.3 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 33.1 times more Omega 6, 4.1 times more Fiber and 4.7 times more Protein than Chocolate Syrup.
• Both Chocolate Syrup and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Chocolate Syrup as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.