Comparing Nutrients in 1 kilogram Sweetened Coconut Flakes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Tomatoes	17%	9%	74%

Macro Nutrients

	Sweetened Coconut Flakes	Tomatoes	Recommended Dietary Allowance
Energy	157% 4560kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	289% 280g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	825% 264g	0.88% 0.28g	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	13% 2.22g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	30% 39g	130g per day for Men 19-50 years
Sugars	507% 368g	36.3% 26.3g	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	0.14% 0.1g	19% 13.7g	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	% 5.3g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 362g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	31.6% 12g	38g per day for Men 19-50 years
Protein	56% 31.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	37.5% 150μg	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	0% 0mg	152% 137mg	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	0% 0mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	328% 2.95mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	189% 15mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	49.6% 1.14mg	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	143% 1000mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	190% 2850mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.18% 155g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Coconut Flakes vs Tomatoes:

• Packaged Sweetened Coconut Meat Flakes have 1.6 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.7 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Coconut Flakes vs Tomatoes:

• Packaged Sweetened Coconut Meat Flakes have 5 times more Copper, 5.6 times more Iron, 4.6 times more Magnesium, 8.4 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 57 times more Sodium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.1 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Raw Ripe Red Tomatoes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Packaged Sweetened Coconut Meat Flakes have 25.3 times more Energy, 140 times more Fat, 942.7 times more Saturated Fat, 2.8 times more Omega 6, 13.3 times more Carbohydrate, 14 times more Sugars, 8.3 times more Fiber and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 137 times more Fructose than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.