Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	62.4% 1810kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	327% 105g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	158% 206g	130g per day for Men 19-50 years
Sugars	14% 10g	201% 146g	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	7.17% 5.2g	0.055% 0.04g	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	% 4.92g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 144g	g per day for Men 19-50 years
Fiber	20% 7.54g	103% 39.3g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.16% 0.12mg	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	7.94% 31.8μg	2.98% 12μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	165% 3.8mg	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	9.64% 67.5mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	75.4% 1131mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	10% 376g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sweetened Coconut Flakes per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Sweetened Coconut Flakes:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 38.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Coconut Flakes.
• Both Tomatoes in Juice with Salt and Sweetened Coconut Flakes provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Sweetened Coconut Flakes:

• 14 ounces of Tomatoes in Juice with Salt have 3 times more Calcium and 6.1 times more Water than Sweetened Coconut Flakes.
• While 14 oz of Packaged Sweetened Coconut Meat Flakes contain 5.7 times more Copper, 2.6 times more Iron, 5.1 times more Magnesium, 14.1 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium, 23 times more Selenium, 2.5 times more Sodium and 5.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Packaged Sweetened Coconut Meat Flakes contain 28.5 times more Energy, 112 times more Fat, 776.4 times more Saturated Fat, 14.9 times more Carbohydrate, 14.4 times more Sugars, 5.2 times more Fiber and 4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.