Comparing Nutrients in 5 ounces Dried Coconut VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	32.3% 936kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	61% 23g	NA	38g per day for Men 19-50 years
Protein	17.4% 9.75g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Canned Tomatoes with Green Chilies	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	7.1% 0.085mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	11.2% 0.15mg	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	3.2% 12.8μg	3.2% 12.8μg	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	2.36% 2.13mg	9.76% 8.8mg	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	4.16% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	14% 0.13mg	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	59% 4.7mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	8.14% 0.19mg	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	41.7% 292mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	47.7% 26.2μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	26% 2.85mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Coconut versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Coconut vs Canned Tomatoes with Green Chilies:

• 5 ounces of Dried Coconut have 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, 5.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and 4.1 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Dried Coconut have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Coconut vs Canned Tomatoes with Green Chilies:

• 5 ounces of Dried Coconut have 1.3 times more Calcium, 8.8 times more Copper, 12.8 times more Iron, 8.2 times more Magnesium, 20.8 times more Manganese, 14.7 times more Phosphorus, 5.1 times more Potassium, 46.3 times more Selenium and 15.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10.8 times more Sodium and 31.4 times more Water than Dried Coconut Meat.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Coconut have 44 times more Energy, 806.6 times more Fat, 5201.6 times more Saturated Fat, 24.3 times more Omega 6, 6.5 times more Carbohydrate and 10 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in five ounces.