Comparing Nutrients in 500 calories Powder No Sugar Added Cocoa Mix VS Tomatoes in Juice with Salt

Weight per 500 calories

• Powder No Sugar Added Cocoa Mix: 133g
• Tomatoes in Juice with Salt: 3125g

Powder No Sugar Added Cocoa Mix has 23.6 times more energy per 100g than Tomatoes in Juice with Salt. It has high 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 500 calories - Powder No Sugar Added Cocoa Mix or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.98g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	7.36% 2.36g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	83.4% 108g	130g per day for Men 19-50 years
Sugars	69% 50g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.95g	156% 59.4g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.59% 5.3μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	267% 3.47mg	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	4.64% 18.6μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	65.2% 1.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	438% 394mg	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	0.35% 0.053mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.93μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	76.4% 764mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	82.2% 6.58mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	92% 2.13mg	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	169% 1184mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	105% 3584mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	40.8% 22.4μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	77.5% 1162mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder No Sugar Added Cocoa Mix vs Tomatoes in Juice with Salt:

• Powder No Sugar Added Cocoa Mix has 1.4 times more Vitamin B5 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 117.8 times more Vitamin A, 50.7 times more Vitamin B1, 15.5 times more Vitamin B3, 8.2 times more Vitamin B6, 13.5 times more Vitamin B9, more Vitamin C, 347.5 times more Vitamin E and 87.5 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Powder No Sugar Added Cocoa Mix as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Powder No Sugar Added Cocoa Mix vs Tomatoes in Juice with Salt:

• Powder No Sugar Added Cocoa Mix has 2.2 times more Phosphorus and 1.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 2.4 times more Manganese, 1.7 times more Potassium, 3.1 times more Sodium and 656.6 times more Water than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Powder No Sugar Added Cocoa Mix has 2.2 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Fat, 31.4 times more Omega 3, 29.3 times more Omega 6, 1.6 times more Sugars and 6 times more Fiber than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Powder No Sugar Added Cocoa Mix as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.