Comparing Nutrients in 1 pound Coconut Milk VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Coconut Milk	Tomato Paste	Recommended Dietary Allowance
Energy	36% 1043kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	1.4% 0.45g	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	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	21% 15g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	49% 18.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomato Paste	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	135% 4599mg	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	18% 268mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Tomato Paste per 1 lb

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

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

• 1 pound of Coconut Milk has 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 2.3 times more Vitamin B1, more Vitamin B2, 4 times more Vitamin B3, 6.5 times more Vitamin B6, 7.8 times more Vitamin C, 28.7 times more Vitamin E and 114 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 Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut Milk has 3 times more Manganese and 1.2 times more Phosphorus than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.3 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 3.9 times more Potassium and 3.9 times more Sodium than Raw Coconut Milk.
• Both Coconut Milk and Tomato Paste contain similar levels of Magnesium, Selenium and Zinc 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 2.8 times more Energy, 50.7 times more Fat and 211.4 times more Saturated Fat than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.4 times more Carbohydrate, 3.6 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.