Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Sweetened Coconut Flakes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	71.3% 2068kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	12% 15.7g	130g per day for Men 19-50 years
Sugars	230% 167g	16% 11.6g	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	0.063% 0.045g	8.2% 5.94g	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	% 2.4g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 164g	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25.4% 14g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	38.7% 0.5mg	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	3.4% 13.6μg	9.07% 36.3μg	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	0% 0mg	63.5% 57mg	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	0% 0mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	85.6% 6.85mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	13.4% 0.31mg	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	64.8% 454mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Coconut Flakes vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 38.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Coconut Flakes vs Tomatoes in Juice with Salt:

• Packaged Sweetened Coconut Meat Flakes have 5.7 times more Copper, 2.6 times more Iron, 5.1 times more Magnesium, 14.1 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium, 23 times more Selenium, 2.5 times more Sodium and 5.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Calcium and 6.1 times more Water than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 1 pound:

• Packaged Sweetened Coconut Meat Flakes have 28.5 times more Energy, 112 times more Fat, 776.4 times more Saturated Fat, 2.3 times more Omega 6, 14.9 times more Carbohydrate, 14.4 times more Sugars, 5.2 times more Fiber and 4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 131 times more Fructose than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.