Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Dried Coconut

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Dried Coconut: 45.5g

Dried Coconut Meat has 41.3 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Dried Coconut?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Tomatoes in Juice with Salt	Dried Coconut	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	81.3% 26g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	66% 48g	4.6% 3.34g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	26.5% 15g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dried Coconut	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	7.27% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	10.5% 0.14mg	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	37.5% 150μg	1.02% 4.1μg	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	263% 236mg	0.76% 0.68mg	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	73.8% 11mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dried Coconut	Recommended Dietary Allowance
Calcium	62% 619mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	40.2% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	54.2% 1.25mg	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	45.5% 319mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	1.12% 17mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.037% 1.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Dried Coconut:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 395.3 times more Vitamin B1, 22.7 times more Vitamin B2, 48.7 times more Vitamin B3, 6 times more Vitamin B5, 15.3 times more Vitamin B6, 36.7 times more Vitamin B9, 346.5 times more Vitamin C, 55.3 times more Vitamin E and 357.5 times more Vitamin K than Dried Coconut Meat.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Dried Coconut:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 52.4 times more Calcium, 2.7 times more Copper, 7.1 times more Iron, 4.6 times more Magnesium, 3.4 times more Phosphorus, 14.5 times more Potassium, 1.6 times more Selenium, 128.2 times more Sodium, 2.5 times more Zinc and 1302.8 times more Water than Dried Coconut Meat.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Dried Coconut Meat have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Omega 3, 5.7 times more Omega 6, 6.1 times more Carbohydrate, 14.3 times more Sugars, 4.8 times more Fiber and 4.7 times more Protein than Dried Coconut Meat.
• While Dried Coconut Meat contains 6.3 times more Fat and 40.8 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Dried Coconut Meat have similar amounts of Energy per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.