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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Coconut Milk	4%	87%	9%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Coconut Milk	Recommended Dietary Allowance
Energy	5.17% 150kcal	79.3% 2300kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	661% 211g	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	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	28% 36.2g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	58% 22g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	28.3% 0.34mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	47.5% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Coconut Milk	Recommended Dietary Allowance
Calcium	20% 200mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	296% 2.66mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	18.3% 676g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Coconut Milk:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 1.3 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.2 times more Vitamin C than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Coconut Milk provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Coconut Milk 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 Coconut Milk:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.3 times more Calcium, 26.7 times more Sodium and 1.4 times more Water than Coconut Milk.
• While 1 kg of Raw Coconut Milk contains 3 times more Copper, 6.3 times more Iron, 3.4 times more Magnesium, 6.9 times more Manganese, 7.1 times more Phosphorus, 2.5 times more Potassium, 15.5 times more Selenium and 5.2 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 Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Coconut Milk contains 15.3 times more Energy, 298 times more Fat, 1921.8 times more Saturated Fat, 1.5 times more Carbohydrate and 3.3 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 Raw Coconut Milk provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.