Comparing Nutrients in 500 calories Coconut Milk VS Tomato Puree

Weight per 500 calories

• Coconut Milk: 217g
• Tomato Puree: 1316g

Coconut Milk has 6.1 times more energy per 100g than Tomato Puree. It has above average energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Coconut Milk or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Coconut Milk	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.4% 52g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.26% 12g	91% 118g	130g per day for Men 19-50 years
Sugars	10% 7.26g	87.7% 63.6g	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	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	65.8% 25g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.7% 0.057mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	128% 1.66mg	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	8.7% 34.8μg	36% 145μg	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	6.76% 6.1mg	155% 139mg	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	2.17% 0.33mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomato Puree	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	420% 3.78mg	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	44.6% 3.57mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	97% 2.22mg	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	31% 217mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	3.97% 147g	31.3% 1156g	3700g per day for Men 19-50 years

Coconut Milk VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coconut Milk or Tomato Puree?

Lets compare vitamin content per 500 calories of Coconut Milk vs Tomato Puree:

• 500 kcal of Canned Tomato Puree contain more Vitamin A, 5.8 times more Vitamin B1, more Vitamin B2, 11.7 times more Vitamin B3, 14.6 times more Vitamin B5, 23.1 times more Vitamin B6, 4.2 times more Vitamin B9, 22.9 times more Vitamin C, 79.5 times more Vitamin E and 205.8 times more Vitamin K than Raw Coconut Milk.
• 500 calories of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coconut Milk vs Tomato Puree:

• 500 calories of Coconut Milk have 1.5 times more Selenium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 6.8 times more Calcium, 6.5 times more Copper, 6.6 times more Iron, 3.8 times more Magnesium, 2.4 times more Phosphorus, 10.1 times more Potassium, 11.3 times more Sodium, 3.3 times more Zinc and 7.9 times more Water than Raw Coconut Milk.
• Both Coconut Milk and Tomato Puree contain similar levels of Manganese per 500 calories.
• 500 calories of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coconut Milk have 18.8 times more Fat and 120.4 times more Saturated Fat than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 9.8 times more Carbohydrate, 8.8 times more Sugars, 5.2 times more Fiber and 4.4 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Tomato Puree offer comparable quantities of Energy per 500 calories.
• 500 calories of Coconut Milk provide inadequate amounts of Carbohydrate and Protein
• Both Raw Coconut Milk as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.