Comparing Nutrients in 100 calories Powder No Sugar Added Cocoa Mix VS Tomatoes

Weight per 100 calories

• Powder No Sugar Added Cocoa Mix: 26.5g
• Tomatoes: 556g

Powder No Sugar Added Cocoa Mix has 20.9 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Powder No Sugar Added Cocoa Mix or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.05% 0.001g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	13.8% 10g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.24% 2g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.12% 1.06μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.084mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.93% 3.7μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13% 0.31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	84.6% 76mg	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	0.071% 0.011mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.15% 0.19μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Tomatoes	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	21.5% 0.19mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	16.4% 1.3mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	7.67% 0.18mg	27.5% 0.63mg	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	34% 237mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	8.15% 4.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.5% 232mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Powder No Sugar Added Cocoa Mix vs Tomatoes:

• Powder No Sugar Added Cocoa Mix has 3.5 times more Vitamin B2, 2.1 times more Vitamin B5 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 219.9 times more Vitamin A, 2.9 times more Vitamin B1, 11.5 times more Vitamin B3, 5.3 times more Vitamin B6, 22.4 times more Vitamin B9, more Vitamin C, 282.8 times more Vitamin E and 236.4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Powder No Sugar Added Cocoa Mix vs Tomatoes:

• Powder No Sugar Added Cocoa Mix has 2.8 times more Calcium, 1.8 times more Phosphorus, more Selenium and 8.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper, 3.6 times more Manganese, 1.8 times more Potassium and 582.3 times more Water than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Powder No Sugar Added Cocoa Mix has 3 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Fat, 20.9 times more Omega 3, 21.5 times more Omega 6, 1.5 times more Sugars and 3.4 times more Fiber than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Powder No Sugar Added Cocoa Mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.