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

Weight per 500 calories

• Coconut Milk: 217g
• Canned Tomatoes with Green Chilies: 3333g

Coconut Milk has 15.3 times more energy per 100g than Canned Tomatoes with Green Chilies. It has above average 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 - Coconut Milk or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Coconut Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.4% 52g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	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	3.34% 0.57g	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	9.26% 12g	93% 121g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	12.6% 4.8g	NA	38g per day for Men 19-50 years
Protein	8.9% 4.98g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	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	4.7% 0.057mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.96% 0.4mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	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	8.7% 34.8μg	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	6.76% 6.1mg	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	2.17% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3.48% 34.8mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	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	44.6% 3.57mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	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	31% 217mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	3.97% 147g	85% 3141g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 20.1 times more Vitamin B1, more Vitamin B2, 12.9 times more Vitamin B3, 12.4 times more Vitamin B5, 47.9 times more Vitamin B6, 8.6 times more Vitamin B9 and 34 times more Vitamin C 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 and Vitamin C
• Both Raw Coconut Milk 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 Coconut Milk vs Canned Tomatoes with Green Chilies:

• 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 19.2 times more Calcium, 5.2 times more Copper, 2.4 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 6.2 times more Potassium, 409.9 times more Sodium, 3 times more Zinc and 21.4 times more Water than Raw Coconut Milk.
• Both Coconut Milk and Canned Tomatoes with Green Chilies contain similar levels of Selenium 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 19.4 times more Fat and 125.3 times more Saturated Fat than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 10 times more Carbohydrate and 4.6 times more Protein than Raw Coconut Milk.
• Both Coconut Milk and Canned Tomatoes with Green Chilies 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 Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.