Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	107% 3103kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	323% 313g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	868% 278g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	75% 98g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	106% 1.38mg	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	14.7% 59μg	10.2% 41μg	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	115% 103mg	7.56% 6.8mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	5% 50mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	407% 3.66mg	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	38.6% 3.1mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	549% 12.6mg	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	18% 127mg	135% 948mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	73.5% 2499mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.2% 7.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Creamed Dried Coconut Meat:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B9 and 15.2 times more Vitamin C than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 1.7 times more Vitamin B1, 4.6 times more Vitamin B2, 6.3 times more Vitamin B5 and 3.8 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Creamed Dried Coconut Meat have similar amounts of Vitamin B3 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Creamed Dried Coconut Meat:

• Cooked Ripe Red Tomatoes have 56.5 times more Water than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 2.4 times more Calcium, 10.8 times more Copper, 4.9 times more Iron, 10.2 times more Magnesium, 26.5 times more Manganese, 7.5 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Sodium and 14.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Creamed Dried Coconut Meat contains 38 times more Energy, 628 times more Fat, 4083.8 times more Saturated Fat, 18 times more Omega 6, 5.4 times more Carbohydrate and 5.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.