Comparing Nutrients in 1 kilogram Shredded Sweetened Dried Coconut Meat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	173% 5010kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	366% 355g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	983% 315g	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	23% 3.88g	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	367% 477g	47.6% 62g	130g per day for Men 19-50 years
Sugars	595% 432g	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	118% 45g	26.3% 10g	38g per day for Men 19-50 years
Protein	51.4% 29g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	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	26% 0.31mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	20% 80μg	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	7.78% 7mg	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	26% 3.9mg	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

	Shredded Sweetened Dried Coconut Meat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	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	240% 19mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	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	153% 1070mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	175% 2620mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.4% 126g	24.7% 915g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Shredded Sweetened Dried Coconut Meat 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 Shredded Sweetened Dried Coconut Meat vs Stewed Canned Tomatoes:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 6.3 times more Vitamin B5, 15.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 11.3 times more Vitamin C, 2.1 times more Vitamin E and 8 times more Vitamin K than Shredded Sweetened Dried Coconut Meat.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin C and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Shredded Sweetened 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 Shredded Sweetened Dried Coconut Meat vs Stewed Canned Tomatoes:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 2.8 times more Copper, 1.4 times more Iron, 4.2 times more Magnesium, 41.9 times more Manganese, 5.4 times more Phosphorus, 1.6 times more Potassium, 27.8 times more Selenium and 10.7 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.3 times more Calcium and 7.3 times more Water than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Stewed Canned Tomatoes contain similar levels of Sodium per one kilogram.
• 1 kilogram of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Shredded Sweetened Dried Coconut Meat has 19.3 times more Energy, 186.8 times more Fat, 1210.3 times more Saturated Fat, 5.2 times more Omega 6, 7.7 times more Carbohydrate, 12.3 times more Sugars, 4.5 times more Fiber and 3.2 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Shredded Sweetened Dried Coconut Meat as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one kilogram.