Comparing Nutrients in 14 ounces Dried Coconut VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Dried Coconut	Tomato Puree	Recommended Dietary Allowance
Energy	90% 2619kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	710% 227g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.2% 94g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	40.2% 29g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	170% 64.7g	20% 7.54g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	38.5% 0.5mg	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	8.93% 35.7μg	11% 43.7μg	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	6.6% 5.95mg	46.7% 42mg	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	11.6% 1.75mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Tomato Puree	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	127% 1.14mg	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	165% 13mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	474% 11mg	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	117% 818mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	134% 73.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Coconut versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Coconut vs Tomato Puree:

• 14 ounces of Dried Coconut have 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B6 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 2.4 times more Vitamin B3, 7.1 times more Vitamin C, 4.5 times more Vitamin E and 11.3 times more Vitamin K than Dried Coconut Meat.
• Both Dried Coconut and Tomato Puree provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Dried Coconut have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dried Coconut Meat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Coconut vs Tomato Puree:

• 14 ounces of Dried Coconut have 1.4 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 3.9 times more Magnesium, 16.2 times more Manganese, 5.2 times more Phosphorus, 1.2 times more Potassium, 26.4 times more Selenium, 1.3 times more Sodium and 5.6 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 29.3 times more Water than Dried Coconut Meat.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Coconut have 17.4 times more Energy, 307.3 times more Fat, 1973 times more Saturated Fat, 8.6 times more Omega 6, 2.6 times more Carbohydrate, 1.5 times more Sugars, 8.6 times more Fiber and 4.2 times more Protein than Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Dried Coconut Meat as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in 14 ounces.