Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Creamed Dried Coconut Meat	Tomato Puree	Recommended Dietary Allowance
Energy	107% 3103kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	NA	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	22.7% 8.6g	38g per day for Men 19-50 years
Protein	43% 24g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	44% 0.57mg	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	10.2% 41μg	12.5% 50μg	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	7.56% 6.8mg	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Tomato Puree	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	145% 1.3mg	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	191% 15.2mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	33.3% 0.77mg	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	135% 948mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Creamed Dried Coconut Meat versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Creamed Dried Coconut Meat vs Tomato Puree:

• 1 pound of Creamed Dried Coconut Meat has 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 2.4 times more Vitamin B6 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 2.4 times more Vitamin B3 and 7.1 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Tomato Puree provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Creamed Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin C
• Both Creamed Dried Coconut Meat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Creamed Dried Coconut Meat vs Tomato Puree:

• 1 pound of Creamed Dried Coconut Meat has 1.4 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 16.5 times more Manganese, 5.2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Sodium and 5.7 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 52.6 times more Water than Creamed Dried Coconut Meat.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Creamed Dried Coconut Meat has 18 times more Energy, 329 times more Fat, 2112.3 times more Saturated Fat, 9.2 times more Omega 6, 2.4 times more Carbohydrate and 3.2 times more Protein than Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 6