Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Sweetened Coconut Flakes

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Sweetened Coconut Flakes: 65.8g

Packaged Sweetened Coconut Meat Flakes have 28.5 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.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Sweetened Coconut Flakes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	54.3% 17.4g	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	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	26.2% 34g	130g per day for Men 19-50 years
Sugars	66% 48g	33.3% 24g	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	0.009% 0.007g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 24g	g per day for Men 19-50 years
Fiber	94% 35.6g	17% 6.5g	38g per day for Men 19-50 years
Protein	26.5% 15g	3.68% 2.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweetened Coconut Flakes	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	0.82% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	1.5% 0.02mg	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	0.49% 1.97μg	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% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	62% 619mg	0.72% 7.24mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	21.6% 0.19mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	8% 33.6mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	27.4% 0.63mg	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	9.4% 65.8mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	12.5% 188mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.27% 10g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Sweetened Coconut Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Sweetened Coconut Flakes?

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

• 300 calories of Tomatoes in Juice with Salt have more Vitamin A, 1092.5 times more Vitamin B1, 104.5 times more Vitamin B2, 29.1 times more Vitamin B3, 23.8 times more Vitamin B5, 105.5 times more Vitamin B6, 76 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sweetened Coconut Flakes.
• 300 calories of Sweetened Coconut Flakes 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 Red Ripe Tomatoes in Tomato Juice with Salt as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tomatoes in Juice with Salt have 85.5 times more Calcium, 5 times more Copper, 10.8 times more Iron, 5.6 times more Magnesium, 2 times more Manganese, 4.8 times more Phosphorus, 15.1 times more Potassium, 1.2 times more Selenium, 11.5 times more Sodium, 4.8 times more Zinc and 174.7 times more Water than Sweetened Coconut Flakes.
• 300 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 12.5 times more Omega 6, 1.9 times more Carbohydrate, 2 times more Sugars, 3733.5 times more Fructose, 5.5 times more Fiber and 7.2 times more Protein than Sweetened Coconut Flakes.
• While 300 kcal of Packaged Sweetened Coconut Meat Flakes contain 3.9 times more Fat and 27.2 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sweetened Coconut Flakes offer comparable quantities of Energy per 300 calories.
• 300 calories of Sweetened Coconut Flakes provide inadequate amounts of Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 in 300 calories.