Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	32.8% 951kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	78.4% 25g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	8.98% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	177% 67.3g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	29% 0.38mg	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	4.47% 18μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	796% 7.16mg	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	6.45% 0.52mg	360% 28.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	NA	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	3.97% 27.8mg	215% 1504mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 2.4 times more Vitamin B1, 19.5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B6 and 4.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• 7 ounces of Canned Tomatoes with Green Chilies have 20.1 times more Sodium and 31.4 times more Water than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 6.1 times more Calcium, 40.1 times more Copper, 55.8 times more Iron, 43.3 times more Magnesium, 54.1 times more Phosphorus, 23.4 times more Potassium, 30.8 times more Selenium and 51.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 31.9 times more Energy, 296.4 times more Fat, 1149.1 times more Saturated Fat, 26.5 times more Omega 6, 13.7 times more Carbohydrate and 24.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3 in seven ounces.