Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	0.52% 15kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	5.55% 1.78g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	52% 37.7g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	24.5% 0.32mg	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	2.25% 9μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	49% 1.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	2% 20mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	81% 0.73mg	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	3.25% 0.26mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	29% 0.67mg	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	2% 14mg	128% 893mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	79.5% 2702mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Powder No Sugar Added Cocoa Mix per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Powder No Sugar Added Cocoa Mix:

• 100 grams of Canned Tomatoes with Green Chilies have 5 times more Vitamin A and more Vitamin C than Powder No Sugar Added Cocoa Mix.
• While 100 g of Powder No Sugar Added Cocoa Mix contain 7.9 times more Vitamin B1, 73.7 times more Vitamin B2, 1.7 times more Vitamin B3, 25.9 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 100 grams of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Powder No Sugar Added Cocoa Mix:

• 100 grams of Canned Tomatoes with Green Chilies have 27.7 times more Water than Powder No Sugar Added Cocoa Mix.
• While 100 g of Powder No Sugar Added Cocoa Mix contain 28.8 times more Calcium, 8.1 times more Copper, 19.1 times more Iron, 18.9 times more Magnesium, 5 times more Manganese, 63.8 times more Phosphorus, 25.3 times more Potassium, 42.3 times more Selenium, 2.2 times more Sodium and 26.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Powder No Sugar Added Cocoa Mix contain 25.1 times more Energy, 37.5 times more Fat, 161.5 times more Saturated Fat, 19.9 times more Carbohydrate and 22.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.