Comparing Nutrients in 1 kilogram Coconut VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Tomatoes	17%	9%	74%

Macro Nutrients

	Coconut	Tomatoes	Recommended Dietary Allowance
Energy	122% 3540kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	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	21.5% 3.66g	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	117% 152g	30% 39g	130g per day for Men 19-50 years
Sugars	86% 62.3g	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	NA	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	237% 90g	31.6% 12g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	55% 0.66mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Tomatoes	Recommended Dietary Allowance
Calcium	14% 140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	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	304% 24.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	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	161% 1130mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	12.7% 470g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 1.8 times more Vitamin B1, 3.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B6, 4.2 times more Vitamin C, 2.3 times more Vitamin E and 39.5 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Coconut Meat 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 Coconut vs Tomatoes:

• Raw Coconut Meat has 1.4 times more Calcium, 7.4 times more Copper, 9 times more Iron, 2.9 times more Magnesium, 13.2 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, more Selenium, 4 times more Sodium and 6.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coconut Meat has 19.7 times more Energy, 167.5 times more Fat, 1060.6 times more Saturated Fat, 4.6 times more Omega 6, 3.9 times more Carbohydrate, 2.4 times more Sugars, 7.5 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Coconut Meat as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.