Comparing Nutrients in 14 ounces Coconut VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Tomatoes	17%	9%	74%

Macro Nutrients

	Coconut	Tomatoes	Recommended Dietary Allowance
Energy	48.4% 1405kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	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	46.5% 60.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	94% 35.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	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	22% 0.26mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	25.8% 103μg	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	14.6% 13mg	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	6.35% 0.95mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Tomatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	121% 9.64mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	64% 448mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.04% 187g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 1.8 times more Vitamin B1, 3.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B6, 4.2 times more Vitamin C, 2.3 times more Vitamin E and 39.5 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw 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 Coconut vs Tomatoes:

• Raw Coconut Meat has 1.4 times more Calcium, 7.4 times more Copper, 9 times more Iron, 2.9 times more Magnesium, 13.2 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, more Selenium, 4 times more Sodium and 6.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Meat has 19.7 times more Energy, 167.5 times more Fat, 1060.6 times more Saturated Fat, 4.6 times more Omega 6, 3.9 times more Carbohydrate, 2.4 times more Sugars, 7.5 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Coconut Meat as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.