Comparing Nutrients in 1 kilogram Coconut Milk VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Energy	79.3% 2300kcal	104% 3020kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	10% 1.7g	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	574% 747g	130g per day for Men 19-50 years
Sugars	46% 33.4g	606% 439g	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	58% 22g	434% 165g	38g per day for Men 19-50 years
Protein	41% 23g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	958% 8620μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	571% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	752% 37.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	352% 4.57mg	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	300% 1200μg	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	1297% 1167mg	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	817% 123mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	407% 488μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Calcium	16% 160mg	166% 1660mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	1379% 12.4mg	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	205% 16.4mg	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	848% 19.5mg	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	421% 2950mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	567% 19270mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	89.3% 1340mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	155% 17mg	11mg per day for Men 19-50 years
Water	18.3% 676g	0.83% 30.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Tomato Powder per 1 kg

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

Lets compare vitamin content per 1 kilogram of Coconut Milk vs Tomato Powder:

• 1 kg of Tomato Powder contains more Vitamin A, 35.1 times more Vitamin B1, more Vitamin B2, 12 times more Vitamin B3, 20.5 times more Vitamin B5, 13.8 times more Vitamin B6, 7.5 times more Vitamin B9, 41.7 times more Vitamin C, 81.7 times more Vitamin E and 488 times more Vitamin K than Raw Coconut Milk.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coconut Milk vs Tomato Powder:

• 1 kg of Tomato Powder contains 10.4 times more Calcium, 4.7 times more Copper, 2.8 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 7.3 times more Potassium, 8.9 times more Sodium and 2.6 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Tomato Powder contain similar levels of Selenium per one kilogram.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut Milk has 54.2 times more Fat and 341 times more Saturated Fat than Tomato Powder.
• While 1 kg of Tomato Powder contains 1.3 times more Energy, 13.5 times more Carbohydrate, 13.1 times more Sugars, 7.5 times more Fiber and 5.6 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.