Comparing Nutrients in 1 kilogram Dried Coconut VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	228% 6600kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	665% 645g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1788% 572g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	41.5% 7.06g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	28% 36.2g	130g per day for Men 19-50 years
Sugars	101% 73.5g	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	429% 163g	NA	38g per day for Men 19-50 years
Protein	123% 68.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	26% 260mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1193% 27.5mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	160% 5430mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	336% 185μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Canned Tomatoes with Green Chilies per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Coconut vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Dried Coconut has 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, 5.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A and 4.1 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Coconut have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Coconut vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Dried Coconut has 1.3 times more Calcium, 8.8 times more Copper, 12.8 times more Iron, 8.2 times more Magnesium, 20.8 times more Manganese, 14.7 times more Phosphorus, 5.1 times more Potassium, 46.3 times more Selenium and 15.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 10.8 times more Sodium and 31.4 times more Water than Dried Coconut Meat.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coconut has 44 times more Energy, 806.6 times more Fat, 5201.6 times more Saturated Fat, 24.3 times more Omega 6, 6.5 times more Carbohydrate and 10 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in one kilogram.