Comparing Nutrients in 5 ounces Powder Cocoa Mix VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.5% 564kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	128% 93g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14% 5.24g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	17% 9.45g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	19% 189mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	12% 0.11mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	6.47% 0.15mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	29.7% 1009mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	47.6% 714mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.057% 2.13g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 2.7 times more Vitamin B1, 25.7 times more Vitamin B2, 6.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.2 times more Vitamin B9, 114 times more Vitamin C, 2.9 times more Vitamin E and 3.1 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 12.1 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 9.2 times more Magnesium, 2.6 times more Manganese, 11.3 times more Phosphorus, 3.3 times more Potassium, 10 times more Selenium, 45.8 times more Sodium and 10.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 62.9 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 5 ounces:

• Powder Cocoa Mix has 22.1 times more Energy, 36.4 times more Fat, 158.5 times more Saturated Fat, 20.9 times more Carbohydrate, 26.3 times more Sugars, 5.3 times more Fiber and 7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.