Comparing Nutrients in 500 calories Coconut Milk VS Tomatoes in Juice with Salt

Weight per 500 calories

• Coconut Milk: 217g
• Tomatoes in Juice with Salt: 3125g

Coconut Milk has 14.4 times more energy per 100g than Tomatoes in Juice with Salt. It has above average 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 - Coconut Milk or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Coconut Milk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.4% 52g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	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	3.34% 0.57g	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	9.26% 12g	83.4% 108g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	NA	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	NA	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	156% 59.4g	38g per day for Men 19-50 years
Protein	8.9% 4.98g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	4.7% 0.057mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	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	8.7% 34.8μg	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	6.76% 6.1mg	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	2.17% 0.33mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	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	44.6% 3.57mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	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	31% 217mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	3.97% 147g	80% 2961g	3700g per day for Men 19-50 years

Coconut Milk VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

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

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

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 317.9 times more Vitamin B1, more Vitamin B2, 13.5 times more Vitamin B3, 9.2 times more Vitamin B5, 48.4 times more Vitamin B6, 7.2 times more Vitamin B9, 64.7 times more Vitamin C, 56.5 times more Vitamin E and 373.8 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 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 Coconut Milk vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 29.6 times more Calcium, 2.8 times more Copper, 5 times more Iron, 3.9 times more Magnesium, 2.4 times more Phosphorus, 10.4 times more Potassium, 1.6 times more Selenium, 110.2 times more Sodium, 2.6 times more Zinc and 20.1 times more Water than Raw Coconut Milk.
• Both Coconut Milk and Tomatoes in Juice with Salt 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 6.6 times more Fat and 43.3 times more Saturated Fat than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.3 times more Omega 6, 9 times more Carbohydrate, 11 times more Sugars, 12.4 times more Fiber and 5 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Tomatoes in Juice with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Coconut Milk provide inadequate amounts of Omega 6, Carbohydrate and Protein
• Both Raw Coconut Milk as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.