Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Toasted Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Dried Coconut	3%	68%	29%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	192% 187g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	517% 165g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	136% 176g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	93% 1.2mg	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	13% 51.6μg	8.93% 35.7μg	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	101% 90mg	6.6% 5.95mg	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% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	358% 3.22mg	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	33.7% 2.7mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	483% 11mg	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	16% 111mg	120% 837mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	64.7% 2199mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	10% 374g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Toasted Dried Coconut:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B9 and 15.2 times more Vitamin C than Toasted Dried Coconut Meat.
• While Toasted Dried Coconut Meat contains 1.7 times more Vitamin B1, 4.6 times more Vitamin B2, 6.3 times more Vitamin B5 and 3.9 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Dried Coconut Meat have similar amounts of Vitamin B3 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Toasted Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Toasted Dried Coconut:

• Cooked Ripe Red Tomatoes have 94.3 times more Water than Toasted Dried Coconut Meat.
• While Toasted Dried Coconut Meat contains 2.5 times more Calcium, 10.8 times more Copper, 5 times more Iron, 10.2 times more Magnesium, 26.7 times more Manganese, 7.5 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Sodium and 14.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Toasted Dried Coconut Meat contains 32.9 times more Energy, 427.3 times more Fat, 2778.5 times more Saturated Fat, 12.2 times more Omega 6, 11.1 times more Carbohydrate and 5.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Toasted Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.