Comparing Nutrients in 1 kilogram Tomatoes VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Tomatoes	Dried Coconut	Recommended Dietary Allowance
Energy	6.2% 180kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1788% 572g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	182% 237g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	101% 73.5g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	429% 163g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Coconut	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	231% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	22.5% 90μg	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	152% 137mg	16.7% 15mg	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	36% 5.4mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Coconut	Recommended Dietary Allowance
Calcium	10% 100mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	884% 7.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	1193% 27.5mg	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	34.3% 240mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	336% 185μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	183% 20mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Dried Coconut:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B9, 9.1 times more Vitamin C, 1.2 times more Vitamin E and 26.3 times more Vitamin K than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 9 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Coconut Meat have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Dried Coconut:

• Raw Ripe Red Tomatoes have 31.5 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 2.6 times more Calcium, 13.5 times more Copper, 12.3 times more Iron, 8.2 times more Magnesium, 24.1 times more Manganese, 8.6 times more Phosphorus, 2.3 times more Potassium, more Selenium, 7.4 times more Sodium and 11.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Dried Coconut Meat contains 36.7 times more Energy, 322.7 times more Fat, 2043.5 times more Saturated Fat, 8.8 times more Omega 6, 6.1 times more Carbohydrate, 2.8 times more Sugars, 13.6 times more Fiber and 7.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.