Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	5.17% 150kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	825% 264g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	399% 519g	130g per day for Men 19-50 years
Sugars	NA	507% 368g	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	0.14% 0.1g	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	% 5.3g	g per day for Men 19-50 years
Sucrose	NA	% 362g	g per day for Men 19-50 years
Fiber	NA	261% 99g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	23% 0.3mg	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	22.5% 90μg	7.5% 30μg	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	69% 62mg	0% 0mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	20% 200mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	328% 2.95mg	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	32.5% 2.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	417% 9.6mg	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	20% 140mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	25.5% 942g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Sweetened Coconut Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Sweetened Coconut Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Sweetened Coconut Flakes:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• Both Canned Tomatoes with Green Chilies and Sweetened Coconut Flakes provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Sweetened Coconut Flakes:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.8 times more Calcium, 1.4 times more Sodium and 6.1 times more Water than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 3.3 times more Copper, 5.8 times more Iron, 4.6 times more Magnesium, 7.3 times more Manganese, 7.1 times more Phosphorus, 3.4 times more Potassium, 40.3 times more Selenium and 5.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Packaged Sweetened Coconut Meat Flakes contains 30.4 times more Energy, 349.9 times more Fat, 2399.6 times more Saturated Fat, 14.3 times more Carbohydrate and 4.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.