Nutrient Comparison: Canned Tomatoes with Green Chilies VS Coconut per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Coconut:
- 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.9 times more Vitamin B6 and 1.9 times more Vitamin C than Coconut.
- While 14 oz of Raw Coconut Meat contain 1.9 times more Vitamin B1, 2 times more Vitamin B5 and 2.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
- Both Canned Tomatoes with Green Chilies and Coconut provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Coconut have insufficient amounts of Vitamin A
- Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Coconut:
- 14 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Calcium, 20.1 times more Sodium and 2 times more Water than Coconut.
- While 14 oz of Raw Coconut Meat contain 4.8 times more Copper, 9.3 times more Iron, 2.9 times more Magnesium, 11.4 times more Manganese, 8.1 times more Phosphorus, 3.3 times more Potassium, 25.3 times more Selenium and 8.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
- 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
- 14 ounces of Coconut lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Coconut Meat contain 23.6 times more Energy, 418.6 times more Fat, 2699.8 times more Saturated Fat, 12.6 times more Omega 6, 4.2 times more Carbohydrate and 4.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
- 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
- Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in 14 ounces.