Comparing Nutrients in 5 ounces Coconut Milk VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Energy	11.2% 326kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	35% 33.8g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	6.04% 7.85g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	86% 62.2g	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	8.2% 3.1g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	50% 0.65mg	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	5.67% 22.7μg	42.5% 170μg	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	4.4% 3.97mg	184% 165mg	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	1.4% 0.21mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomato Powder	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	195% 1.76mg	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	29% 2.32mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	120% 2.77mg	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	20.2% 142mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Tomato Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Coconut Milk versus 5 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Coconut Milk vs Tomato Powder:

• 5 oz of Tomato Powder contain more Vitamin A, 35.1 times more Vitamin B1, more Vitamin B2, 12 times more Vitamin B3, 20.5 times more Vitamin B5, 13.8 times more Vitamin B6, 7.5 times more Vitamin B9, 41.7 times more Vitamin C, 81.7 times more Vitamin E and 488 times more Vitamin K than Raw Coconut Milk.
• 5 ounces of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coconut Milk vs Tomato Powder:

• 5 oz of Tomato Powder contain 10.4 times more Calcium, 4.7 times more Copper, 2.8 times more Iron, 4.8 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus, 7.3 times more Potassium, 8.9 times more Sodium and 2.6 times more Zinc than Raw Coconut Milk.
• Both Coconut Milk and Tomato Powder contain similar levels of Selenium per five ounces.
• 5 ounces of Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coconut Milk have 54.2 times more Fat and 341 times more Saturated Fat than Tomato Powder.
• While 5 oz of Tomato Powder contain 1.3 times more Energy, 13.5 times more Carbohydrate, 13.1 times more Sugars, 7.5 times more Fiber and 5.6 times more Protein than Raw Coconut Milk.
• Both Raw Coconut Milk as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in five ounces.