Comparing Nutrients in 500 calories Dried Coconut VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Dried Coconut: 75.8g
• Canned Tomatoes with Green Chilies: 3333g

Dried Coconut has 44 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Coconut or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50.4% 49g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	135% 43.3g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.15% 0.53g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	93% 121g	130g per day for Men 19-50 years
Sugars	7.7% 5.57g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.5% 12.3g	NA	38g per day for Men 19-50 years
Protein	9.3% 5.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	264% 3.43mg	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	1.7% 6.8μg	75% 300μg	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	1.26% 1.14mg	230% 207mg	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	2.22% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	333% 3mg	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	31.4% 2.5mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	191% 4.4mg	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	22.3% 156mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	14% 1.52mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	85% 3141g	3700g per day for Men 19-50 years

Dried Coconut VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Coconut or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Dried Coconut vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 24.9 times more Vitamin B1, 8.4 times more Vitamin B2, 46.7 times more Vitamin B3, 8.1 times more Vitamin B5, 15.1 times more Vitamin B6, 44 times more Vitamin B9 and 181.9 times more Vitamin C than Dried Coconut Meat.
• 500 calories of Dried Coconut have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Coconut vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 33.8 times more Calcium, 5 times more Copper, 3.4 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 8.7 times more Potassium, 476.9 times more Sodium, 2.8 times more Zinc and 1382 times more Water than Dried Coconut Meat.
• Both Dried Coconut and Canned Tomatoes with Green Chilies contain similar levels of Selenium per 500 calories.
• 500 calories of Dried Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Coconut have 18.3 times more Fat and 118.2 times more Saturated Fat than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 6.7 times more Carbohydrate and 4.4 times more Protein than Dried Coconut Meat.
• Both Dried Coconut and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Coconut provide inadequate amounts of Protein
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.