Comparing Nutrients in 5 ounces Candies, carob, unsweetened VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Candies, carob, unsweetened	Tomato Powder	Recommended Dietary Allowance
Energy	26.4% 765kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	129% 41g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	81.4% 106g	130g per day for Men 19-50 years
Sugars	66.7% 48.4g	86% 62.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	20.6% 11.6g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	50% 0.65mg	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	7.44% 29.8μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	184% 165mg	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	15% 2.23mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Tomato Powder	Recommended Dietary Allowance
Calcium	43% 429mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	195% 1.76mg	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	23% 1.83mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	120% 2.77mg	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	25.5% 179mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, carob, unsweetened versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, carob, unsweetened vs Tomato Powder:

• 5 ounces of Candies, carob, unsweetened have more Vitamin B12 than Tomato Powder.
• While 5 oz of Tomato Powder contain 862 times more Vitamin A, 9.1 times more Vitamin B1, 4.3 times more Vitamin B2, 8.8 times more Vitamin B3, 5 times more Vitamin B5, 3.5 times more Vitamin B6, 5.7 times more Vitamin B9, 233.4 times more Vitamin C, 7.8 times more Vitamin E and 6.3 times more Vitamin K than Candies, carob, unsweetened.
• 5 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Tomato Powder have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Tomato Powder have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candies, carob, unsweetened vs Tomato Powder:

• 5 ounces of Candies, carob, unsweetened have 1.8 times more Calcium and 2.1 times more Zinc than Tomato Powder.
• While 5 oz of Tomato Powder contain 6.8 times more Copper, 3.5 times more Iron, 4.9 times more Magnesium, 13.9 times more Manganese, 2.3 times more Phosphorus, 3 times more Potassium and 1.3 times more Sodium than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Tomato Powder contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, carob, unsweetened have 1.8 times more Energy, 71.3 times more Fat and 468 times more Saturated Fat than Tomato Powder.
• While 5 oz of Tomato Powder contain 1.3 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 1.6 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in five ounces.