Comparing Nutrients in 7 ounces Tomatoes VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Tomatoes	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	125% 40g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	11.2% 1.9g	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	92% 120g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	141% 102g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Candies, sweet chocolate	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.56% 0.085mg	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	1.5% 5.95μg	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% 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	7.14% 1.07mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	127% 1.14mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	42.6% 0.98mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.027% 0.99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Candies, sweet chocolate:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 1.3 times more Vitamin K than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 12.6 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Candies, sweet chocolate have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Candies, sweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Candies, sweet chocolate:

• Raw Ripe Red Tomatoes have 189 times more Water than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 2.4 times more Calcium, 9.7 times more Copper, 10.2 times more Iron, 10.3 times more Magnesium, 4.3 times more Manganese, 6.1 times more Phosphorus, more Selenium, 3.2 times more Sodium and 8.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Candies, sweet chocolate have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, sweet chocolate contain 28.2 times more Energy, 171 times more Fat, 717.1 times more Saturated Fat, 10 times more Omega 3, 12 times more Omega 6, 15.5 times more Carbohydrate, 19.6 times more Sugars, 4.6 times more Fiber and 4.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Candies, sweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.