Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Canned Coconut Milk

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Canned Coconut Milk: 50.8g

Canned Coconut Milk has 12.3 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is above average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Canned Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Coconut Milk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	1.1% 1.43g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	11.3% 8.2g	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	8.8% 4.94g	1.83% 1.03g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	2.02% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	1.55% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	1.1% 0.014mg	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	12.5% 50μg	1.78% 7.1μg	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	87.5% 78.8mg	0.56% 0.51mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	20.6% 206mg	0.91% 9.14mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	5.56% 23.4mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	17% 0.39mg	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	15% 106mg	6.96% 48.7mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	NA	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	2.6% 0.28mg	11mg per day for Men 19-50 years
Water	16% 592g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Canned Coconut Milk:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 321.8 times more Vitamin B1, more Vitamin B2, 13.8 times more Vitamin B3, 9.4 times more Vitamin B5, 48.8 times more Vitamin B6, 7 times more Vitamin B9 and 155.1 times more Vitamin C than Canned Coconut Milk.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Canned Coconut Milk:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 22.6 times more Calcium, 2.9 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.2 times more Phosphorus, 10.7 times more Potassium, 108.9 times more Sodium, 2.6 times more Zinc and 16 times more Water than Canned Coconut Milk.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Coconut Milk have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.1 times more Omega 6, 15.2 times more Carbohydrate and 4.8 times more Protein than Canned Coconut Milk.
• While Canned Coconut Milk contains 6.9 times more Fat and 45.2 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Coconut Milk have similar amounts of Energy per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Coconut Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.