Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Creamed Dried Coconut Meat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	107% 3103kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	NA	12% 4.54g	38g per day for Men 19-50 years
Protein	43% 24g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11.8% 118mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Creamed Dried Coconut Meat vs Stewed Canned Tomatoes:

• 1 pound of Creamed Dried Coconut Meat has 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 7.1 times more Vitamin B5, 17.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 5.3 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Creamed Dried Coconut Meat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Creamed Dried Coconut Meat vs Stewed Canned Tomatoes:

• 1 pound of Creamed Dried Coconut Meat has 7.2 times more Copper, 2.5 times more Iron, 7.7 times more Magnesium, 47.2 times more Manganese, 10.5 times more Phosphorus, 2.7 times more Potassium and 12 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Calcium, 6 times more Sodium and 54.8 times more Water than Creamed Dried Coconut Meat.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Creamed Dried Coconut Meat has 26.3 times more Energy, 363.6 times more Fat, 2356 times more Saturated Fat, 10.2 times more Omega 6, 3.5 times more Carbohydrate and 5.8 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein