Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	25.8% 748kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	11% 3.53g	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	1.13% 0.19g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	110% 143g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	103% 74.7g	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	3.6% 2.6g	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	% 2.46g	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	39% 15g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	48.5% 0.63mg	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	3.97% 16μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	98% 2.34μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0% 0mg	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	7.8% 1.17mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	57.4% 1.3mg	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	4.8% 33.7mg	253% 1772mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	116% 1738mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Powder No Sugar Added Cocoa Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Powder No Sugar Added Cocoa Mix:

• 7 ounces of Tomatoes in Juice with Salt have 5 times more Vitamin A, 2.2 times more Vitamin B1, more Vitamin C, 14.8 times more Vitamin E and 3.7 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 25.5 times more Vitamin B2, 1.5 times more Vitamin B3, 32.7 times more Vitamin B5, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 7 ounces of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Powder No Sugar Added Cocoa Mix:

• 7 ounces of Tomatoes in Juice with Salt have 27.9 times more Water than Powder No Sugar Added Cocoa Mix.
• While 7 oz of Powder No Sugar Added Cocoa Mix contain 17.5 times more Calcium, 14 times more Copper, 8.7 times more Iron, 20.8 times more Magnesium, 9.8 times more Manganese, 52.5 times more Phosphorus, 14.1 times more Potassium, 24.1 times more Selenium, 7.6 times more Sodium and 28.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Powder No Sugar Added Cocoa Mix contain 23.6 times more Energy, 12 times more Fat, 52.3 times more Saturated Fat, 20.7 times more Carbohydrate, 14.8 times more Sugars, 3.9 times more Fiber and 19.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.