Comparing Nutrients in 500 calories Sweetened Coconut Flakes VS Tomatoes in Juice with Salt

Weight per 500 calories

• Sweetened Coconut Flakes: 110g
• Tomatoes in Juice with Salt: 3125g

Sweetened Coconut Flakes have 28.5 times more energy per 100g than Tomatoes in Juice with Salt. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Tomatoes in Juice with Salt?

Macros Ratio

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

Macro Nutrients

	Sweetened Coconut Flakes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.7g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	83.4% 108g	130g per day for Men 19-50 years
Sugars	55.6% 40.3g	110% 79.7g	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	0.015% 0.011g	56.5% 41g	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	% 0.58g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 39.7g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	156% 59.4g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.37% 0.016mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.27% 0.016mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.78% 0.76mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.07% 0.15mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.53% 0.033mg	267% 3.47mg	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	0.82% 3.3μg	62.5% 250μg	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	438% 394mg	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% 0mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	20.7% 1.66mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	92% 2.13mg	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	15.7% 110mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	11.6% 396mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	7.08% 0.78mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.46% 17g	80% 2961g	3700g per day for Men 19-50 years

Sweetened Coconut Flakes VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Sweetened Coconut Flakes vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 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 Packaged Sweetened Coconut Meat Flakes.
• 500 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 Packaged Sweetened Coconut Meat Flakes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Coconut Flakes vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 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, 11.5 times more Sodium, 4.8 times more Zinc and 174.7 times more Water than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Tomatoes in Juice with Salt contain similar levels of Selenium per 500 calories.
• 500 calories of Sweetened Coconut Flakes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Coconut Flakes have 3.9 times more Fat and 27.2 times more Saturated Fat than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 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 Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Tomatoes in Juice with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Coconut Flakes provide inadequate amounts of Omega 6 and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.