Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Stewed Canned Tomatoes	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	1.27% 37kcal	11% 323kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	63% 82g	130g per day for Men 19-50 years
Sugars	6.9% 5g	3.42% 2.5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	138% 52.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	13% 0.17mg	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	1.77% 7.1μg	11.3% 45.4μg	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	12.4% 11mg	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	7.84% 1.18mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	4.8% 48mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	597% 5.37mg	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	23.6% 1.9mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	168% 707mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	236% 5.44mg	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	4.05% 28.3mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cocoa, dry powder, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cocoa, dry powder, unsweetened:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C and 8.3 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 1.7 times more Vitamin B1, 6.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 6.9 times more Vitamin B6 and 6.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cocoa, dry powder, unsweetened:

• 5 ounces of Stewed Canned Tomatoes have 10.5 times more Sodium and 30.5 times more Water than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 3.8 times more Calcium, 33.8 times more Copper, 10.4 times more Iron, 41.6 times more Magnesium, 65 times more Manganese, 36.7 times more Phosphorus, 7.4 times more Potassium, 23.8 times more Selenium and 40.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2 times more Sugars than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 8.8 times more Energy, 72.1 times more Fat, 310.4 times more Saturated Fat, 5.9 times more Omega 6, 9.4 times more Carbohydrate, 37 times more Fiber and 21.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in five ounces.