Comparing Nutrients in 1 kilogram Coconut Milk VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Coconut Milk	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	79.3% 2300kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	27% 35.3g	130g per day for Men 19-50 years
Sugars	46% 33.4g	35.6% 26g	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	18.3% 13.3g	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	58% 22g	10.5% 4g	38g per day for Men 19-50 years
Protein	41% 23g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	54% 0.7mg	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	40% 160μg	50% 200μg	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	31% 28mg	779% 701mg	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	10% 1.5mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	205% 16.4mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	29.6% 0.68mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18.3% 676g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Coconut Milk versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Coconut Milk vs Tomato Juice with Salt:

• 1 kg of Canned Tomato Juice with Salt contains more Vitamin A, 3.8 times more Vitamin B1, more Vitamin B2, 2.1 times more Vitamin B6, 25 times more Vitamin C and 2.1 times more Vitamin E than Raw Coconut Milk.
• Both Coconut Milk and Tomato Juice with Salt provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• Both Raw Coconut Milk as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Coconut Milk vs Tomato Juice with Salt:

• 1 kilogram of Coconut Milk has 6.3 times more Copper, 4.2 times more Iron, 3.4 times more Magnesium, 13.5 times more Manganese, 5.3 times more Phosphorus, 1.2 times more Potassium, 12.4 times more Selenium and 6.1 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 16.9 times more Sodium and 1.4 times more Water than Raw Coconut Milk.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Raw Coconut Milk as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut Milk has 13.5 times more Energy, 82.2 times more Fat, 1112.6 times more Saturated Fat, 1.6 times more Carbohydrate, 1.3 times more Sugars, 5.5 times more Fiber and 2.7 times more Protein than Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Coconut Milk as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.