Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	17.7% 12.8g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	0.72% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.74% 0.023mg	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	4.6% 18.4μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.18% 87μg	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	12% 0.96mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	2.3% 0.052mg	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	5.67% 39.7mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B1, 6.6 times more Vitamin B3, 4.9 times more Vitamin B6, 13 times more Vitamin B9, more Vitamin C, 18.7 times more Vitamin E and 28 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.5 times more Vitamin B2 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Cooked Ripe Red Tomatoes have 1.6 times more Copper, 4 times more Iron, 2.8 times more Manganese and 2.2 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.9 times more Calcium, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Selenium, 6.6 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 1.4 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.1 times more Energy, 21.9 times more Saturated Fat, 2.9 times more Carbohydrate and 3.6 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Protein per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.