Comparing Nutrients in 5 ounces Powder Rich Chocolate VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Rich Chocolate	0%	0%	100%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Powder Rich Chocolate	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	18% 527kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	101% 132g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	160% 116g	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	0% 0g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	0% 0g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Powder Rich Chocolate	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	215% 1935μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	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	0% 0μg	4.6% 18.4μg	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	86% 77.3mg	36% 32.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	86% 516IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	116% 17.4mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Rich Chocolate	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	129% 1288mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	286% 2.58mg	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	290% 23mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	73.6% 309mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	0% 0mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	60% 902mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	176% 19.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Rich Chocolate VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Powder Rich Chocolate versus 5 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Powder Rich Chocolate vs Cooked Ripe Red Tomatoes:

• 5 ounces of Powder Rich Chocolate have 56.9 times more Vitamin A, 37.9 times more Vitamin B1, 34.2 times more Vitamin B3, 23 times more Vitamin B6, 2.4 times more Vitamin C, more Vitamin D and 21.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain more Vitamin B5, more Vitamin B9 and more Vitamin K than Powder Rich Chocolate.
• 5 ounces of Powder Rich Chocolate have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin K
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D
• Both Powder Rich Chocolate as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Powder Rich Chocolate vs Cooked Ripe Red Tomatoes:

• 5 ounces of Powder Rich Chocolate have 82.6 times more Calcium, 24.2 times more Copper, 24.1 times more Iron, 24.2 times more Magnesium, 57.8 times more Sodium and 97.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain more Phosphorus, more Potassium and 73.7 times more Water than Powder Rich Chocolate.
• 5 ounces of Powder Rich Chocolate lack sufficient amounts of Phosphorus and Potassium
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Powder Rich Chocolate as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Powder Rich Chocolate have 20.7 times more Energy, 23.2 times more Carbohydrate and 32.9 times more Sugars than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy
• Both Powder Rich Chocolate as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in five ounces.