Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	27.2% 790kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	179% 130g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	26.4% 264mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 2.7 times more Vitamin B1, 25.7 times more Vitamin B2, 6.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 2.2 times more Vitamin B9, 114 times more Vitamin C, 2.9 times more Vitamin E and 3.1 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 7 oz.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Cooked Ripe Red Tomatoes:

• Powder Cocoa Mix has 12.1 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 9.2 times more Magnesium, 2.6 times more Manganese, 11.3 times more Phosphorus, 3.3 times more Potassium, 10 times more Selenium, 45.8 times more Sodium and 10.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 62.9 times more Water than Powder Cocoa Mix.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 22.1 times more Energy, 36.4 times more Fat, 158.5 times more Saturated Fat, 20.9 times more Carbohydrate, 26.3 times more Sugars, 5.3 times more Fiber and 7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Powder Cocoa Mix as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.