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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Coconut	4%	80%	16%

Macro Nutrients

	Tomatoes in Juice with Salt	Coconut	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	421% 135g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	9.77% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	53% 69g	130g per day for Men 19-50 years
Sugars	16% 11.6g	39% 28.3g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	107% 41g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Coconut	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	19% 0.24mg	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	9.07% 36.3μg	29.5% 118μg	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	63.5% 57mg	16.6% 15mg	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	18% 2.68mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Coconut	Recommended Dietary Allowance
Calcium	15% 150mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	219% 1.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	296% 6.8mg	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	11% 77mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	5.76% 213g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 8.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 3.8 times more Vitamin C, 2.5 times more Vitamin E and 13 times more Vitamin K than Coconut.
• While 1 lb of Raw Coconut Meat contains 2.6 times more Vitamin B5 and 3.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes in Juice with Salt has 2.4 times more Calcium, 5.8 times more Sodium and 2 times more Water than Coconut.
• While 1 lb of Raw Coconut Meat contains 8.4 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 22.1 times more Manganese, 6.6 times more Phosphorus, 1.9 times more Potassium, 14.4 times more Selenium and 9.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 pound of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Coconut Meat contains 22.1 times more Energy, 134 times more Fat, 873.5 times more Saturated Fat, 3.8 times more Omega 6, 4.4 times more Carbohydrate, 2.4 times more Sugars, 4.7 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in one pound.