Comparing Nutrients in 1 pound Coconut Milk VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Energy	36% 1043kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	261% 339g	130g per day for Men 19-50 years
Sugars	21% 15g	275% 199g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	197% 75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	159% 2.07mg	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	18% 72.6μg	136% 544μg	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	14% 12.7mg	588% 529mg	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	4.54% 0.68mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	625% 5.63mg	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	93% 7.44mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	385% 8.85mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Tomato Powder per 1 lb

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

Lets compare vitamin content per 1 pound of Coconut Milk vs Tomato Powder:

• 1 lb of Tomato Powder contains more Vitamin A, 35.1 times more Vitamin B1, more Vitamin B2, 12 times more Vitamin B3, 20.5 times more Vitamin B5, 13.8 times more Vitamin B6, 7.5 times more Vitamin B9, 41.7 times more Vitamin C, 81.7 times more Vitamin E and 488 times more Vitamin K than Raw Coconut Milk.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Coconut Milk vs Tomato Powder:

• 1 lb of Tomato Powder contains 10.4 times more Calcium, 4.7 times more Copper, 2.8 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 7.3 times more Potassium, 8.9 times more Sodium and 2.6 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Tomato Powder contain similar levels of Selenium per one pound.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut Milk has 54.2 times more Fat and 341 times more Saturated Fat than Tomato Powder.
• While 1 lb of Tomato Powder contains 1.3 times more Energy, 13.5 times more Carbohydrate, 13.1 times more Sugars, 7.5 times more Fiber and 5.6 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in one pound.