Comparing Nutrients in 7 ounces Tomato Puree VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Tomato Puree	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	128% 166g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	86.2% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	7.27% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.08% 2.98g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tomato Puree 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 Puree vs Powder Cocoa Mix:

• 7 ounces of Tomato Puree have 26 times more Vitamin A, 2.5 times more Vitamin B3, 1.8 times more Vitamin B9, 53 times more Vitamin C, 10.4 times more Vitamin E and 3.8 times more Vitamin K than Powder Cocoa Mix.
• While 7 oz of Powder Cocoa Mix contain 3.8 times more Vitamin B1, 7.1 times more Vitamin B2, 2 times more Vitamin B5 and more Vitamin B12 than Canned Tomato Puree.
• Both Tomato Puree and Powder Cocoa Mix provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Tomato Puree 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 Puree as well as Powder Cocoa Mix have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Tomato Puree have 1.5 times more Iron and 58.6 times more Water than Powder Cocoa Mix.
• While 7 oz of Powder Cocoa Mix contain 7.4 times more Calcium, 3.6 times more Magnesium, 1.6 times more Manganese, 7.9 times more Phosphorus, 1.6 times more Potassium, 7.1 times more Selenium, 18 times more Sodium and 4.1 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Powder Cocoa Mix contain similar levels of Copper per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Powder Cocoa Mix contain 10.5 times more Energy, 19 times more Fat, 82 times more Saturated Fat, 9.3 times more Carbohydrate, 13.6 times more Sugars, 1.9 times more Fiber and 4 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.