Comparing Nutrients in 14 ounces Coconut Milk VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Coconut Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	31.5% 913kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	262% 84g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	11% 14.4g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	16.2% 9.1g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	31.4% 0.41mg	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	16% 63.5μg	8.93% 35.7μg	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	12.3% 11mg	27.3% 24.6mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	39.7% 0.36mg	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	81.4% 6.5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	22.8% 0.52mg	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	56.7% 397mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	30.7% 1044mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	7.25% 268g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Canned Tomatoes with Green Chilies per 14 oz

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

Lets compare vitamin content per 14 ounces of Coconut Milk vs Canned Tomatoes with Green Chilies:

• 14 ounces of Coconut Milk have 1.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Coconut Milk.
• Both Coconut Milk and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Coconut Milk have insufficient amounts of Vitamin A
• Both Raw Coconut Milk as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Coconut Milk vs Canned Tomatoes with Green Chilies:

• 14 ounces of Coconut Milk have 3 times more Copper, 6.3 times more Iron, 3.4 times more Magnesium, 6.9 times more Manganese, 7.1 times more Phosphorus, 2.5 times more Potassium, 15.5 times more Selenium and 5.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 26.7 times more Sodium and 1.4 times more Water than Raw Coconut Milk.
• 14 ounces of Coconut Milk lack sufficient amounts of Calcium
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coconut Milk have 15.3 times more Energy, 298 times more Fat, 1921.8 times more Saturated Fat, 1.5 times more Carbohydrate and 3.3 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Raw Coconut Milk as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.