Comparing Nutrients in 500 calories Tomato Paste VS Powder Cocoa Mix

Weight per 500 calories

• Tomato Paste: 610g
• Powder Cocoa Mix: 126g

Powder Cocoa Mix has 4.9 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Powder Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Tomato Paste	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	5.2% 5.03g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0.24% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	81% 105g	130g per day for Men 19-50 years
Sugars	102% 74.3g	114% 82.3g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	12.2% 4.65g	38g per day for Men 19-50 years
Protein	47% 26.3g	15% 8.38g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	11% 0.14mg	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	18.3% 73μg	1.9% 7.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	18.3% 0.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 134mg	0.28% 0.25mg	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	175% 26.2mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	22% 220mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	40% 0.36mg	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	227% 18mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	14.7% 0.34mg	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	72.3% 506mg	56.5% 396mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	26.3% 894mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	11.4% 6.3μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	12% 448g	0.051% 1.9g	3700g per day for Men 19-50 years

Tomato Paste VS Powder Cocoa Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Powder Cocoa Mix?

Lets compare vitamin content per 500 calories of Tomato Paste vs Powder Cocoa Mix:

• 500 calories of Tomato Paste have 368.9 times more Vitamin A, 3 times more Vitamin B1, 1.3 times more Vitamin B2, 25.5 times more Vitamin B3, 9.2 times more Vitamin B6, 9.7 times more Vitamin B9, 531.5 times more Vitamin C, 109.8 times more Vitamin E and 61.5 times more Vitamin K than Powder Cocoa Mix.
• While 500 kcal of Powder Cocoa Mix contain 1.3 times more Vitamin B5 and more Vitamin B12 than Canned Tomato Paste.
• 500 calories of Tomato Paste have insufficient amounts of Vitamin B12
• 500 calories of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Powder Cocoa Mix:

• 500 calories of Tomato Paste have 1.3 times more Calcium, 6.2 times more Copper, 12.2 times more Iron, 2.5 times more Magnesium, 5.4 times more Manganese, 1.3 times more Phosphorus, 6.9 times more Potassium, 5.1 times more Selenium, 2.1 times more Zinc and 237.8 times more Water than Powder Cocoa Mix.
• While 500 kcal of Powder Cocoa Mix contain 1.8 times more Sodium than Canned Tomato Paste.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 5.4 times more Fiber and 3.1 times more Protein than Powder Cocoa Mix.
• Both Tomato Paste and Powder Cocoa Mix offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Canned Tomato Paste as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.