Comparing Nutrients in 500 calories Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Tomatoes

Weight per 500 calories

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali: 104g
• Tomatoes: 2778g

Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 26.6 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cocoa, dry powder, hi-fat or breakfast, processed with alkali or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	41.2% 13g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.72% 0.8g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	83% 108g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.96% 0.084mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.9% 39.7μg	104% 417μg	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	423% 381mg	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	1.25% 0.19mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.83% 4.6μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Tomatoes	Recommended Dietary Allowance
Calcium	12.7% 127mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	189% 15mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	118% 497mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.17mg	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	113% 791mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	23.3% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 12.3 times more Vitamin B1, 1.4 times more Vitamin B2, 8.8 times more Vitamin B3, 11.2 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C, 79.8 times more Vitamin E and 47.8 times more Vitamin K than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Tomatoes:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.3 times more Copper, 2 times more Iron, 1.6 times more Magnesium, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Calcium, 2.5 times more Potassium, 6.7 times more Sodium and 838.4 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 4.5 times more Fat and 17 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 2.8 times more Omega 6, 2.1 times more Carbohydrate, 45.7 times more Sugars and 1.4 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.