Comparing Nutrients in 5 ounces Tomato Puree VS Powder Cocoa Mix

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 5 ounces of Tomato Puree have 1.5 times more Iron and 58.6 times more Water than Powder Cocoa Mix.
• While 5 oz of Powder Cocoa Mix contain 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 Canned Tomato Puree.
• Both Tomato Puree and Powder Cocoa Mix 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 oz of Powder Cocoa Mix contain 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 Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.