Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	7.87% 2.5g	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	0.81% 0.14g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	78.4% 102g	130g per day for Men 19-50 years
Sugars	5% 3.6g	73.6% 53.4g	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	2.56% 1.86g	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	% 1.76g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	2% 1.1g	39.2% 22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	34.7% 0.45mg	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	2.83% 11.3μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.7% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	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	5.58% 0.84mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	41% 0.94mg	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	3.44% 24mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	113% 3830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	82.8% 1242mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Powder No Sugar Added Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of Tomatoes in Juice with Salt have 5 times more Vitamin A, 2.2 times more Vitamin B1, more Vitamin C, 14.8 times more Vitamin E and 3.7 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 25.5 times more Vitamin B2, 1.5 times more Vitamin B3, 32.7 times more Vitamin B5, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 5 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Powder No Sugar Added Cocoa Mix:

• 5 ounces of Tomatoes in Juice with Salt have 27.9 times more Water than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 17.5 times more Calcium, 14 times more Copper, 8.7 times more Iron, 20.8 times more Magnesium, 9.8 times more Manganese, 52.5 times more Phosphorus, 14.1 times more Potassium, 24.1 times more Selenium, 7.6 times more Sodium and 28.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Powder No Sugar Added Cocoa Mix contain 23.6 times more Energy, 12 times more Fat, 52.3 times more Saturated Fat, 20.7 times more Carbohydrate, 14.8 times more Sugars, 3.9 times more Fiber and 19.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.