Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Powder Cocoa Mix	Tomato Powder	Recommended Dietary Allowance
Energy	27.2% 790kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	114% 148g	130g per day for Men 19-50 years
Sugars	179% 130g	120% 87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	86% 32.7g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	69.8% 0.91mg	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	2.98% 12μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	257% 232mg	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	2.5% 0.38mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Tomato Powder	Recommended Dietary Allowance
Calcium	26.4% 264mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	274% 2.46mg	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	29.5% 2.36mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	168% 3.87mg	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	89.3% 625mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Cocoa Mix VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Powder Cocoa Mix versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Tomato Powder:

• 7 ounces of Powder Cocoa Mix have more Vitamin B12 than Tomato Powder.
• While 7 oz of Tomato Powder contain 862 times more Vitamin A, 9.5 times more Vitamin B1, 1.3 times more Vitamin B2, 15.6 times more Vitamin B3, 4.2 times more Vitamin B5, 4 times more Vitamin B6, 20 times more Vitamin B9, 583.5 times more Vitamin C, 64.5 times more Vitamin E and 54.2 times more Vitamin K than Powder Cocoa Mix.
• 7 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Tomato Powder have insufficient amounts of Vitamin B12
• Both Powder Cocoa Mix as well as Tomato Powder have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Tomato Powder:

• 7 ounces of Powder Cocoa Mix have 3.8 times more Sodium than Tomato Powder.
• While 7 oz of Tomato Powder contain 4.3 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 7.3 times more Manganese and 2.7 times more Potassium than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Tomato Powder contain similar levels of Calcium, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Powder Cocoa Mix have 1.3 times more Energy, 9.1 times more Fat, 38.3 times more Saturated Fat and 1.5 times more Sugars than Tomato Powder.
• While 7 oz of Tomato Powder contain 4.5 times more Fiber and 1.9 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Tomato Powder offer comparable quantities of Carbohydrate per seven ounces.
• Both Powder Cocoa Mix as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.