Comparing Nutrients in 500 calories Tomatoes VS Prepared With Water Powder Cocoa Mix

Weight per 500 calories

• Tomatoes: 2778g
• Prepared With Water Powder Cocoa Mix: 909g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	9.3% 3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	80.7% 105g	130g per day for Men 19-50 years
Sugars	101% 73g	113% 82g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	12% 4.55g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	9.85% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	2.27% 9.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	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	100% 15mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	27.8% 278mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	14% 558μg	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	94% 7.5mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	14.6% 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	95% 667mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	44.2% 664mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	71% 2626g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.