Comparing Nutrients in 14 ounces Tomato Puree VS Canned Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Tomato Puree	Canned Coconut Milk	Recommended Dietary Allowance
Energy	5.2% 151kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	87.3% 84.7g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	235% 75g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	5.44% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	8.58% 11g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	13% 9.45g	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	11.7% 6.55g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Coconut Milk	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	8.55% 0.11mg	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	11% 43.7μg	14% 55.6μg	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	46.7% 42mg	4.4% 3.97mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	98% 0.89mg	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	88.3% 7.06mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	133% 3.05mg	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	22.7% 159mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.43% 349g	7.8% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Canned Coconut Milk per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Puree vs Canned Coconut Milk:

• 14 ounces of Tomato Puree have more Vitamin A, more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6 and 10.6 times more Vitamin C than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 1.3 times more Vitamin B9 than Canned Tomato Puree.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Tomato Puree as well as Canned Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Canned Coconut Milk:

• 14 ounces of Tomato Puree have 1.3 times more Copper, 2 times more Potassium and 1.2 times more Water than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 1.9 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 2.4 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Canned Coconut Milk lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 3.2 times more Carbohydrate than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 5.2 times more Energy, 101.6 times more Fat and 652.2 times more Saturated Fat than Canned Tomato Puree.
• Both Tomato Puree and Canned Coconut Milk offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Canned Coconut Milk provide inadequate amounts of Omega 6 in 14 ounces.