Comparing Nutrients in 100 grams Tomatoes VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Tomatoes	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	0.62% 18kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	44% 42.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	76.6% 24.5g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	35.3% 46g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	33% 24g	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	1.9% 1.37g	0% 0g	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	% 1.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 24g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	NA	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	15.2% 13.7mg	NA	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	3.6% 0.54mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	6.1% 7.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	1% 10mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	197% 1.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	84.8% 1.95mg	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	3.43% 24mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	21% 715mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.037% 1.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Dark Chocolate 70%:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A and 2.1 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 4.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Vitamin B1, Vitamin E and Vitamin K per 100 g.
• Both Raw Ripe Red Tomatoes as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Dark Chocolate 70%:

• Raw Ripe Red Tomatoes have 69 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 7.3 times more Calcium, 30 times more Copper, 44.1 times more Iron, 20.7 times more Magnesium, 17.1 times more Manganese, 12.8 times more Phosphorus, 3 times more Potassium, more Selenium, 4 times more Sodium and 19.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 33.2 times more Energy, 213 times more Fat, 875 times more Saturated Fat, 11.3 times more Omega 3, 15.3 times more Omega 6, 11.8 times more Carbohydrate, 9.1 times more Sugars, 9.1 times more Fiber and 8.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.