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

Weight per 500 calories

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

Packaged Sweetened Coconut Meat Flakes have 28.5 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 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, 1.2 times more Selenium, 11.5 times more Sodium, 4.8 times more Zinc and 174.7 times more Water than Packaged Sweetened Coconut Meat Flakes.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Omega 3, 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.
• While Packaged Sweetened Coconut Meat Flakes contain 3.9 times more Fat and 27.2 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Packaged Sweetened Coconut Meat Flakes have similar amounts of Energy per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.