Nutrient Comparison: Tomato Paste VS Coconut per 14 oz
Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Tomato Paste vs Coconut:
- 14 ounces of Tomato Paste have more Vitamin A, 7.7 times more Vitamin B2, 5.7 times more Vitamin B3, 4 times more Vitamin B6, 6.6 times more Vitamin C, 17.9 times more Vitamin E and 57 times more Vitamin K than Coconut.
- While 14 oz of Raw Coconut Meat contain 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Canned Tomato Paste.
- Both Tomato Paste and Coconut provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
- Both Canned Tomato Paste as well as Raw Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Tomato Paste vs Coconut:
- 14 ounces of Tomato Paste have 2.6 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 2.8 times more Potassium and 3 times more Sodium than Coconut.
- While 14 oz of Raw Coconut Meat contain 5 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Zinc than Canned Tomato Paste.
- Both Tomato Paste and Coconut contain similar levels of Copper per 14 ounces.
- 14 ounces of Coconut lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Tomato Paste have 1.2 times more Carbohydrate, 2 times more Sugars and 1.3 times more Protein than Coconut.
- While 14 oz of Raw Coconut Meat contain 4.3 times more Energy, 71.3 times more Fat, 297 times more Saturated Fat, 2.4 times more Omega 6 and 2.2 times more Fiber than Canned Tomato Paste.
- 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
- Both Canned Tomato Paste as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in 14 ounces.