Comparing Nutrients in 1 pound Frozen Coconut Milk VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Coconut Milk	3%	87%	10%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Coconut Milk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	31.6% 916kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	261% 83.7g	0.48% 0.15g	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	6.1% 1.03g	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	19.5% 25.3g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.62g	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	13% 7.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Coconut Milk	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	8.7% 0.1mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	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	16% 63.5μg	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	5.54% 5mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Coconut Milk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	118% 1.07mg	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	46% 3.67mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	160% 3.67mg	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	38.2% 268mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11.6% 430g	3700g per day for Men 19-50 years

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

• Frozen Coconut Milk has 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 25 times more Vitamin B1, more Vitamin B2, 3.7 times more Vitamin B6 and 11.5 times more Vitamin C than Frozen Coconut Milk.
• Both Frozen Coconut Milk and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 1 lb.
• Both Frozen Coconut Milk 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 Frozen Coconut Milk vs Tomatoes in Juice with Salt:

• Frozen Coconut Milk has 4.5 times more Copper, 1.4 times more Iron, 3.2 times more Magnesium, 11.9 times more Manganese, 3.5 times more Phosphorus, 1.2 times more Potassium and 4.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.3 times more Calcium, 9.6 times more Sodium and 1.3 times more Water than Frozen Coconut Milk.

Comparison of macro-nutrients per 1 pound:

• Frozen Coconut Milk has 12.6 times more Energy, 83.2 times more Fat, 542.5 times more Saturated Fat, 2.4 times more Omega 6, 1.6 times more Carbohydrate and 2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Frozen Coconut Milk as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.