Comparing Nutrients in 14 ounces Toasted Dried Coconut VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Tomatoes	17%	9%	74%

Macro Nutrients

	Toasted Dried Coconut	Tomatoes	Recommended Dietary Allowance
Energy	81% 2350kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	192% 187g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	517% 165g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	37.6% 21g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Dried Coconut	Tomatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	358% 3.22mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	168% 13.5mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	19.7% 0.45mg	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	120% 837mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Dried Coconut vs Tomatoes:

• Toasted Dried Coconut Meat has 1.6 times more Vitamin B1, 5.4 times more Vitamin B2, 9.2 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B9 and 9.1 times more Vitamin C than Toasted Dried Coconut Meat.
• Both Toasted Dried Coconut Meat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Toasted Dried Coconut Meat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Dried Coconut vs Tomatoes:

• Toasted Dried Coconut Meat has 2.7 times more Calcium, 13.8 times more Copper, 12.6 times more Iron, 8.4 times more Magnesium, 24.6 times more Manganese, 8.8 times more Phosphorus, 2.3 times more Potassium, 7.4 times more Sodium and 12.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 94.5 times more Water than Toasted Dried Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Toasted Dried Coconut Meat has 32.9 times more Energy, 235 times more Fat, 1488.5 times more Saturated Fat, 6.4 times more Omega 6, 11.4 times more Carbohydrate and 6 times more Protein than Raw Ripe Red Tomatoes.
• Both Toasted Dried Coconut Meat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.