Comparing Nutrients in 5 ounces Powder Cocoa Mix VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Powder Cocoa Mix	Tomato Puree	Recommended Dietary Allowance
Energy	19.5% 564kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	128% 93g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14% 5.24g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	13.7% 0.18mg	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	2.13% 8.5μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	16.7% 15mg	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	1.8% 0.27mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Tomato Puree	Recommended Dietary Allowance
Calcium	19% 189mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	45.2% 0.41mg	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	21% 1.7mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	10.4% 0.24mg	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	63.8% 447mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1009mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	47.6% 714mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.057% 2.13g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Powder Cocoa Mix versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Powder Cocoa Mix vs Tomato Puree:

• 5 ounces of Powder Cocoa Mix have 3.8 times more Vitamin B1, 7.1 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin B12 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 26 times more Vitamin A, 2.5 times more Vitamin B3, 1.8 times more Vitamin B9, 53 times more Vitamin C, 10.4 times more Vitamin E and 3.8 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Tomato Puree provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Canned Tomato Puree have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Powder Cocoa Mix vs Tomato Puree:

• 5 ounces of Powder Cocoa Mix have 7.4 times more Calcium, 3.6 times more Magnesium, 1.6 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium, 7.1 times more Selenium, 18 times more Sodium and 4.1 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.5 times more Iron and 58.6 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Tomato Puree contain similar levels of Copper per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Powder Cocoa Mix have 10.5 times more Energy, 19 times more Fat, 82 times more Saturated Fat, 9.3 times more Carbohydrate, 13.6 times more Sugars, 1.9 times more Fiber and 4 times more Protein than Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Powder Cocoa Mix as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in five ounces.