Comparing Nutrients in 300 calories Canned Coconut Cream sweetened VS Tomato Puree

Weight per 300 calories

• Canned Coconut Cream sweetened: 84g
• Tomato Puree: 790g

Canned Coconut Cream sweetened has 9.4 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 300 calories - Canned Coconut Cream sweetened or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Canned Coconut Cream sweetened	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.4% 44.7g	54.5% 71g	130g per day for Men 19-50 years
Sugars	59.7% 43.3g	52.6% 38g	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	0% 0g	26% 18.8g	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	% 0g	% 19.3g	g per day for Men 19-50 years
Sucrose	% 43.3g	% 0g	g per day for Men 19-50 years
Fiber	0.44% 0.17g	39.5% 15g	38g per day for Men 19-50 years
Protein	1.76% 0.98g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.2% 0.032mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.87% 0.024mg	76.5% 0.99mg	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	2.94% 11.8μg	21.7% 87μg	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	0% 0mg	93% 83.7mg	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	0.73% 0.11mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.07% 0.084μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Tomato Puree	Recommended Dietary Allowance
Calcium	0.34% 3.36mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	252% 2.27mg	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	1.37% 0.11mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	3.4% 14.3mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	58% 1.33mg	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	2.64% 18.5mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.62μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	2% 30.3mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.5mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	18.8% 694g	3700g per day for Men 19-50 years

Canned Coconut Cream Sweetened VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Coconut Cream sweetened or Tomato Puree?

Lets compare vitamin content per 300 calories of Canned Coconut Cream sweetened vs Tomato Puree:

• 300 kcal of Canned Tomato Puree contain more Vitamin A, 10.7 times more Vitamin B1, 18.8 times more Vitamin B2, 362.4 times more Vitamin B3, 25.4 times more Vitamin B5, 40.8 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 142.4 times more Vitamin E and 319.4 times more Vitamin K than Canned Coconut Cream sweetened.
• 300 calories of Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Coconut Cream sweetened as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Coconut Cream sweetened vs Tomato Puree:

• 300 kcal of Canned Tomato Puree contain 42.3 times more Calcium, 11.4 times more Copper, 128.6 times more Iron, 12.7 times more Magnesium, 1.9 times more Manganese, 17.1 times more Phosphorus, 40.8 times more Potassium, 7.3 times more Sodium, 5.6 times more Zinc and 28.5 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Tomato Puree contain similar levels of Selenium per 300 calories.
• 300 calories of Canned Coconut Cream sweetened lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Coconut Cream sweetened have 8.3 times more Fat and 56.8 times more Saturated Fat than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.6 times more Carbohydrate, more Fructose, 89.3 times more Fiber and 13.2 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Tomato Puree offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Canned Coconut Cream sweetened provide inadequate amounts of Fiber and Protein
• Both Canned Coconut Cream sweetened as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.