Comparing Nutrients in 5 ounces Tomatoes VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Tomatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	84.2% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	0% 0g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	67.5% 25.7g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	6.73% 27μg	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	21.6% 19.4mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	301% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	89.4% 376mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	102% 2.34mg	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	4.86% 34mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	48.6% 1653mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.034% 1.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Baking chocolate, unsweetened, liquid:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.4 times more Vitamin B1, 14.7 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Baking chocolate, unsweetened, liquid:

• Raw Ripe Red Tomatoes have 105 times more Water than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 5.4 times more Calcium, 32.4 times more Copper, 15.4 times more Iron, 24.1 times more Magnesium, 14.5 times more Manganese, 14.2 times more Phosphorus, 4.9 times more Potassium, more Selenium and 21.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 26.2 times more Energy, 238.5 times more Fat, 903.2 times more Saturated Fat, 200 times more Omega 3, 126.3 times more Omega 6, 9.3 times more Carbohydrate, 15.1 times more Fiber and 13.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.