Comparing Nutrients in 7 ounces Tomatoes VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.18% 0.03g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	24.7% 18g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prepared With Water Powder Cocoa Mix	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	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	2.44% 0.032mg	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	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	2% 20mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	3.05% 122μg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	3.2% 0.073mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B1, 7.3 times more Vitamin B3, 5 times more Vitamin B6, 15 times more Vitamin B9, more Vitamin C, 18 times more Vitamin E and 79 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 4.1 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Prepared With Water Powder Cocoa Mix:

• Raw Ripe Red Tomatoes have 1.2 times more Copper, 1.6 times more Iron, 3.1 times more Manganese and 2.4 times more Potassium than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.1 times more Calcium, 26.7 times more Fluoride, 1.8 times more Phosphorus, more Selenium and 14.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.4 times more Fiber than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.1 times more Energy, 11.7 times more Saturated Fat, 3 times more Carbohydrate and 3.4 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Prepared With Water Powder Cocoa Mix have similar amounts of Protein per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.