Comparing Nutrients in 5 ounces Canned Coconut Cream sweetened VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Coconut Cream sweetened	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.4% 506kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	101% 73g	5% 3.6g	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	0% 0g	2.56% 1.86g	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	% 0g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 73g	% 0g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.34% 0.054mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	12% 0.16mg	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	4.96% 20μg	2.83% 11.3μg	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	0% 0mg	20% 18mg	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	1.23% 0.18mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	2.3% 0.18mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.16mg	4.2% 0.096mg	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	4.45% 31mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.1% 41g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Coconut Cream sweetened versus 5 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Coconut Cream sweetened vs Tomatoes in Juice with Salt:

• 5 ounces of Canned Coconut Cream sweetened have 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 26.1 times more Vitamin B1, 1.4 times more Vitamin B2, 18.7 times more Vitamin B3, 3.8 times more Vitamin B6, more Vitamin C, 4.5 times more Vitamin E and 26 times more Vitamin K than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Canned Coconut Cream sweetened as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Coconut Cream sweetened vs Tomatoes in Juice with Salt:

• 5 ounces of Canned Coconut Cream sweetened have 4.5 times more Copper, 1.7 times more Magnesium, 12 times more Manganese, 1.3 times more Phosphorus, 7.9 times more Selenium and 5 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.3 times more Calcium, 4.4 times more Iron, 1.9 times more Potassium, 3.2 times more Sodium and 3.3 times more Water than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Calcium and Iron
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Coconut Cream sweetened have 22.3 times more Energy, 65.2 times more Fat, 455.1 times more Saturated Fat, 15.3 times more Carbohydrate, 20.2 times more Sugars and 1.5 times more Protein than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.5 times more Fiber than Canned Coconut Cream sweetened.
• 5 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Coconut Cream sweetened as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.