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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Coconut Milk	4%	91%	5%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Coconut Milk	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	87.3% 84.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	235% 75g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	11% 14.4g	8.58% 11g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Coconut Milk	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	11.2% 0.13mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Coconut Milk	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1592mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10% 374g	7.8% 289g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Canned Coconut Milk:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.5 times more Vitamin B1, 3.7 times more Vitamin B6 and 6.2 times more Vitamin C than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 1.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Coconut Milk provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Canned Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Coconut Milk 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 Canned Coconut Milk:

• 14 ounces of Canned Tomatoes with Green Chilies have 30.8 times more Sodium and 1.3 times more Water than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 2.5 times more Copper, 12.7 times more Iron, 4.2 times more Magnesium, 5.8 times more Manganese, 6.9 times more Phosphorus, 2.1 times more Potassium and 4.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 14 ounces of Canned Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Carbohydrate than Canned Coconut Milk.
• While 14 oz of Canned Coconut Milk contain 13.1 times more Energy, 266.6 times more Fat, 1719.5 times more Saturated Fat and 2.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Coconut Milk provide inadequate amounts of Omega 6 in 14 ounces.