Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Powder Cocoa Mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	27.2% 790kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	179% 130g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	5.22% 2g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	26.4% 264mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Stewed Canned Tomatoes:

• Powder Cocoa Mix has 2.1 times more Vitamin B1, 16.1 times more Vitamin B2, 7.8 times more Vitamin B5, 6.7 times more Vitamin B6 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, 39.5 times more Vitamin C, 4.4 times more Vitamin E and 2.7 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Powder Cocoa Mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Stewed Canned Tomatoes:

• Powder Cocoa Mix has 3.9 times more Calcium, 2.6 times more Copper, 6.9 times more Magnesium, 4.6 times more Manganese, 15.8 times more Phosphorus, 3.4 times more Potassium, 8.3 times more Selenium, 2.3 times more Sodium and 8.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 61 times more Water than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 15.3 times more Energy, 21.1 times more Fat, 91.4 times more Saturated Fat, 13.5 times more Carbohydrate, 18.6 times more Sugars, 3.7 times more Fiber and 7.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Powder Cocoa Mix as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.