Comparing Nutrients in 7 ounces Tomatoes VS Chocolate Syrup

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chocolate Syrup	3%	4%	93%

Macro Nutrients

	Tomatoes	Chocolate Syrup	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.2% 1.03g	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	0.93% 0.16g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	99% 129g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	136% 99g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chocolate Syrup	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	0.52% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	0.99% 3.97μg	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	30.2% 27mg	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	7.14% 1.07mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chocolate Syrup	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	113% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	33% 0.76mg	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	6.8% 47.6mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.66% 61.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Chocolate Syrup:

• Raw Ripe Red Tomatoes have more Vitamin A, 4.1 times more Vitamin B1, 1.8 times more Vitamin B3, 6.8 times more Vitamin B5, 13.3 times more Vitamin B6, 7.5 times more Vitamin B9, 68.5 times more Vitamin C, 27 times more Vitamin E and 15.8 times more Vitamin K than Chocolate Syrup.
• While Chocolate Syrup contains 2.6 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chocolate Syrup have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Chocolate Syrup:

• Raw Ripe Red Tomatoes have 3 times more Water than Chocolate Syrup.
• While Chocolate Syrup contains 1.4 times more Calcium, 8.7 times more Copper, 7.8 times more Iron, 5.9 times more Magnesium, 3.4 times more Manganese, 5.4 times more Phosphorus, more Selenium, 14.4 times more Sodium and 4.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Chocolate Syrup have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chocolate Syrup contains 15.5 times more Energy, 5.7 times more Fat, 18.5 times more Saturated Fat, 16.7 times more Carbohydrate, 18.9 times more Sugars, 2.2 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chocolate Syrup have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.