Comparing Nutrients in 14 ounces Canned Coconut Milk VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Coconut Milk	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	27% 782kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	87.3% 84.7g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	235% 75g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.44% 0.92g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	10.8% 14g	130g per day for Men 19-50 years
Sugars	NA	14% 10.2g	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	7.3% 5.28g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	14.3% 8g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	21.4% 0.28mg	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	14% 55.6μg	20% 79.4μg	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	4.4% 3.97mg	309% 278mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	164% 13mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	11.7% 0.27mg	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	54.4% 381mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	7.8% 289g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Coconut Milk versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Coconut Milk vs Tomato Juice with Salt:

• 14 oz of Canned Tomato Juice with Salt contain more Vitamin A, 4.5 times more Vitamin B1, more Vitamin B2, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 70.1 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk and Tomato Juice with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Coconut Milk as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Coconut Milk vs Tomato Juice with Salt:

• 14 ounces of Canned Coconut Milk have 5.3 times more Copper, 8.5 times more Iron, 4.2 times more Magnesium, 11.3 times more Manganese, 5.1 times more Phosphorus and 5.1 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 19.5 times more Sodium and 1.3 times more Water than Canned Coconut Milk.
• Both Canned Coconut Milk and Tomato Juice with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Canned Coconut Milk as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Coconut Milk have 11.6 times more Energy, 73.6 times more Fat, 995.5 times more Saturated Fat and 2.4 times more Protein than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.3 times more Carbohydrate than Canned Coconut Milk.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Coconut Milk as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 14 ounces.