Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	0.52% 15kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	24.3% 7.76g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	2.47% 0.42g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	NA	2.43% 1.76g	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	78.4% 30g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	9.08% 0.12mg	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	8% 32μg	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	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	2% 20mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	401% 3.6mg	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	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	162% 3.74mg	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	104% 728mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	58% 6.37mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cocoa, dry powder, unsweetened, processed with alkali per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Cocoa, dry powder, unsweetened, processed with alkali 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 Cocoa, dry powder, unsweetened, processed with alkali:

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Cocoa, dry powder, unsweetened, processed with alkali.
• While 100 g of Cocoa, dry powder, unsweetened, processed with alkali contain 3.2 times more Vitamin B1, 24.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cocoa, dry powder, unsweetened, processed with alkali provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Cocoa, dry powder, unsweetened, processed with alkali:

• 100 grams of Canned Tomatoes with Green Chilies have 21.1 times more Sodium and 34.9 times more Water than Cocoa, dry powder, unsweetened, processed with alkali.
• While 100 g of Cocoa, dry powder, unsweetened, processed with alkali contain 5.6 times more Calcium, 40.1 times more Copper, 59.7 times more Iron, 43.3 times more Magnesium, 28.3 times more Manganese, 52 times more Phosphorus, 23.4 times more Potassium, 33 times more Selenium and 49 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 Cocoa, dry powder, unsweetened, processed with alkali contain 14.7 times more Energy, 163.8 times more Fat, 705.5 times more Saturated Fat, 14.5 times more Omega 6, 16.1 times more Carbohydrate and 26.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3 in 100 grams.