Comparing Nutrients in 1 kilogram Dried Coconut VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Coconut	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	228% 6600kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	665% 645g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1788% 572g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	47.6% 62g	130g per day for Men 19-50 years
Sugars	101% 73.5g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	429% 163g	26.3% 10g	38g per day for Men 19-50 years
Protein	123% 68.8g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	13% 0.17mg	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	22.5% 90μg	12.5% 50μg	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	16.7% 15mg	87.8% 79mg	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	29.3% 4.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	26% 260mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	124% 1.12mg	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	415% 33.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1193% 27.5mg	25.7% 0.59mg	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	294% 2060mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	160% 5430mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	336% 185μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Coconut versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Coconut vs Stewed Canned Tomatoes:

• 1 kilogram of Dried Coconut has 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 7 times more Vitamin B5, 17.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 5.3 times more Vitamin C, 1.9 times more Vitamin E and 8 times more Vitamin K than Dried Coconut Meat.
• Both Dried Coconut and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Coconut have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dried Coconut Meat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Coconut vs Stewed Canned Tomatoes:

• 1 kilogram of Dried Coconut has 7.1 times more Copper, 2.5 times more Iron, 7.5 times more Magnesium, 46.5 times more Manganese, 10.3 times more Phosphorus, 2.6 times more Potassium, 30.8 times more Selenium and 11.8 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Calcium, 6 times more Sodium and 30.5 times more Water than Dried Coconut Meat.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coconut has 25.4 times more Energy, 339.6 times more Fat, 2200.7 times more Saturated Fat, 9.5 times more Omega 6, 3.8 times more Carbohydrate, 2.1 times more Sugars, 16.3 times more Fiber and 7.6 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dried Coconut Meat as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one kilogram.