Comparing Nutrients in 1 pound Coconut Milk VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Coconut Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	36% 1043kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	21% 15g	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.3% 307g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Cooked Ripe Red Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Coconut Milk vs Cooked Ripe Red Tomatoes:

• 1 pound of Coconut Milk has 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B6, 8.1 times more Vitamin C, 3.7 times more Vitamin E and 28 times more Vitamin K than Raw Coconut Milk.
• 1 pound of Coconut Milk have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Coconut Milk vs Cooked Ripe Red Tomatoes:

• 1 pound of Coconut Milk has 3.5 times more Copper, 2.4 times more Iron, 4.1 times more Magnesium, 8.7 times more Manganese, 3.6 times more Phosphorus, 1.2 times more Potassium, 12.4 times more Selenium and 4.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.4 times more Water than Raw Coconut Milk.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Coconut Milk as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coconut Milk has 12.8 times more Energy, 216.7 times more Fat, 1409.3 times more Saturated Fat, 1.4 times more Carbohydrate, 1.3 times more Sugars, 3.1 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Coconut Milk as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.