Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Tomato Puree	Recommended Dietary Allowance
Energy	11% 323kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	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	63% 82g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	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	138% 52.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11.3% 45.4μg	3.9% 15.6μg	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	0% 0mg	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	0.94% 0.14mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Tomato Puree	Recommended Dietary Allowance
Calcium	18% 181mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	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	246% 19.6mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	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	149% 1040mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, unsweetened 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 Cocoa, dry powder, unsweetened vs Tomato Puree:

• 5 ounces of Cocoa, dry powder, unsweetened have 3.1 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.9 times more Vitamin B9 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain more Vitamin A, 1.7 times more Vitamin B5, more Vitamin C, 19.7 times more Vitamin E and 1.4 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Tomato Puree provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cocoa, dry powder, unsweetened as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Tomato Puree:

• 5 ounces of Cocoa, dry powder, unsweetened have 7.1 times more Calcium, 13.2 times more Copper, 7.8 times more Iron, 21.7 times more Magnesium, 22.7 times more Manganese, 18.4 times more Phosphorus, 3.5 times more Potassium, 20.4 times more Selenium and 18.9 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 29.3 times more Water than Cocoa, dry powder, unsweetened.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened have 6 times more Energy, 65.2 times more Fat, 278.3 times more Saturated Fat, 5.4 times more Omega 6, 6.4 times more Carbohydrate, 19.5 times more Fiber and 11.9 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.8 times more Sugars than Cocoa, dry powder, unsweetened.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Cocoa, dry powder, unsweetened as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in five ounces.