Comparing Nutrients in 1 kilogram Raw Coconut Cream VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Coconut Cream	4%	88%	8%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Raw Coconut Cream	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	114% 3300kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	358% 347g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	961% 308g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	22.3% 3.8g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	18.4% 7g	38g per day for Men 19-50 years
Protein	65% 36.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Raw Coconut Cream	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	60.8% 0.79mg	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	57.5% 230μg	32.5% 130μg	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	31% 28mg	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Coconut Cream	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	83.3% 0.75mg	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	285% 23mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	45.7% 1.05mg	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	174% 1220mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	14.6% 539g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Coconut Cream vs Cooked Ripe Red Tomatoes:

• Raw Coconut Cream has 1.7 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin B2, 1.7 times more Vitamin B6 and 8.1 times more Vitamin C than Raw Coconut Cream.
• Both Raw Coconut Cream and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Coconut Cream as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Coconut Cream vs Cooked Ripe Red Tomatoes:

• Raw Coconut Cream has 5 times more Copper, 3.4 times more Iron, 3.1 times more Magnesium, 12.4 times more Manganese, 4.4 times more Phosphorus, 1.5 times more Potassium and 6.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Water than Raw Coconut Cream.
• Both Raw Coconut Cream and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coconut Cream has 18.3 times more Energy, 315.3 times more Fat, 2050.2 times more Saturated Fat, 9 times more Omega 6, 1.7 times more Carbohydrate, 3.1 times more Fiber and 3.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Coconut Cream as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.