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

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Coconut Milk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	36% 1043kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	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	6.96% 1.2g	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	19.3% 25g	12% 15.7g	130g per day for Men 19-50 years
Sugars	21% 15g	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	26.3% 9.98g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	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	9.83% 0.12mg	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	21.5% 3.45mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	18% 72.6μg	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	14% 12.7mg	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	4.54% 0.68mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	93% 7.44mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	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	35% 1193mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	8.3% 307g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Tomatoes in Juice with Salt per 1 lb

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

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

• 1 pound of Coconut Milk has 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 22.1 times more Vitamin B1, more Vitamin B2, 3.4 times more Vitamin B6, 4.5 times more Vitamin C, 3.9 times more Vitamin E and 26 times more Vitamin K than Raw Coconut Milk.
• Both Coconut Milk and Tomatoes in Juice with Salt provide similar amounts of Vitamin B3 per one pound.
• 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 Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coconut Milk has 5.1 times more Copper, 2.9 times more Iron, 3.7 times more Magnesium, 13.5 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, 8.9 times more Selenium and 5.6 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2.1 times more Calcium, 7.7 times more Sodium and 1.4 times more Water than Raw Coconut Milk.
• 1 pound of Coconut Milk lack sufficient amounts of Calcium
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut Milk has 14.4 times more Energy, 95.4 times more Fat, 621.8 times more Saturated Fat, 1.6 times more Carbohydrate, 1.3 times more Sugars and 2.9 times more Protein than Tomatoes in Juice with Salt.
• Both Coconut Milk and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Raw Coconut Milk as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.