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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Tomatoes in Juice with Salt	Coconut Milk	Recommended Dietary Allowance
Energy	5.5% 160kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	661% 211g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	35% 25.5g	46% 33.4g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	58% 22g	38g per day for Men 19-50 years
Protein	14% 7.9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Coconut Milk	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	25.4% 0.33mg	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	40% 160μg	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	140% 126mg	31% 28mg	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	39.3% 5.9mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Coconut Milk	Recommended Dietary Allowance
Calcium	33% 330mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	296% 2.66mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	398% 9.16mg	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	24.3% 170mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	18.3% 676g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 22.1 times more Vitamin B1, more Vitamin B2, 3.4 times more Vitamin B6, 4.5 times more Vitamin C, 3.9 times more Vitamin E and 26 times more Vitamin K than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Coconut Milk provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes in Juice with Salt has 2.1 times more Calcium, 7.7 times more Sodium and 1.4 times more Water than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 5.1 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 13.5 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, 8.9 times more Selenium and 5.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Coconut Milk contains 14.4 times more Energy, 95.4 times more Fat, 621.8 times more Saturated Fat, 1.6 times more Carbohydrate, 1.3 times more Sugars and 2.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Coconut Milk offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.