Comparing Nutrients in 14 ounces Tomatoes VS Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	0%	100%	0%

Macro Nutrients

	Tomatoes	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1067% 341g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	38.7% 6.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	0% 0g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	0% 0g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	0% 0g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	0% 0mg	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	14.7% 2.36mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	0% 0μg	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	60.4% 54.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	0% 0mg	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	13.6% 95mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0% 0mg	11mg per day for Men 19-50 years
Water	10% 375g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 15.8 times more Vitamin K than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• Both Raw Ripe Red Tomatoes as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts:

• Raw Ripe Red Tomatoes have more Calcium, more Copper, 6.8 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• Both Raw Ripe Red Tomatoes as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts.
• While Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts contain 49.1 times more Energy, 500 times more Fat, 3071.5 times more Saturated Fat and 20.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Industrial Coconut Oil for Candy Coatings, Oil Sprays and Roasting Nuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.