Comparing Nutrients in 7 ounces Tomato Paste VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Tomato Paste	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	5.6% 163kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	128% 166g	130g per day for Men 19-50 years
Sugars	33.3% 24g	179% 130g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	86.2% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	7.27% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	17.4% 0.23mg	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	5.95% 24μg	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	0.44% 0.4mg	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	57% 8.53mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	63% 0.57mg	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	74% 5.9mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	23.2% 0.53mg	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	23.5% 165mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.08% 2.98g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tomato Paste have 76 times more Vitamin A, 5.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2 times more Vitamin B9, 109.5 times more Vitamin C, 22.6 times more Vitamin E and 12.7 times more Vitamin K than Powder Cocoa Mix.
• While 7 oz of Powder Cocoa Mix contain 1.6 times more Vitamin B1, 3.7 times more Vitamin B2, 6.3 times more Vitamin B5 and more Vitamin B12 than Canned Tomato Paste.
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 7 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Tomato Paste have 1.3 times more Copper, 2.5 times more Iron and 1.4 times more Potassium than Powder Cocoa Mix.
• While 7 oz of Powder Cocoa Mix contain 3.7 times more Calcium, 2 times more Magnesium, 3.8 times more Phosphorus, 8.5 times more Sodium and 2.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Powder Cocoa Mix contain similar levels of Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Powder Cocoa Mix contain 4.9 times more Energy, 8.5 times more Fat, 23.8 times more Saturated Fat, 4.4 times more Carbohydrate, 5.4 times more Sugars and 1.5 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Powder Cocoa Mix offer comparable quantities of Fiber per seven ounces.
• Both Canned Tomato Paste as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.