Comparing Nutrients in 5 ounces Tomatoes VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Tomatoes	Dried Coconut	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	32.3% 936kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	253% 81g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	14.4% 10.4g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	61% 23g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	17.4% 9.75g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Coconut	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	2.36% 2.13mg	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	5.1% 0.77mg	4.16% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Coconut	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	125% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	169% 3.9mg	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	4.86% 34mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47.7% 26.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	26% 2.85mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.11% 4.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Dried Coconut:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B9, 9.1 times more Vitamin C, 1.2 times more Vitamin E and 26.3 times more Vitamin K than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 9 times more Vitamin B5 and 3.8 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Coconut Meat have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Dried Coconut:

• Raw Ripe Red Tomatoes have 31.5 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 2.6 times more Calcium, 13.5 times more Copper, 12.3 times more Iron, 8.2 times more Magnesium, 24.1 times more Manganese, 8.6 times more Phosphorus, 2.3 times more Potassium, more Selenium, 7.4 times more Sodium and 11.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Dried Coconut Meat contains 36.7 times more Energy, 322.7 times more Fat, 2043.5 times more Saturated Fat, 8.8 times more Omega 6, 6.1 times more Carbohydrate, 2.8 times more Sugars, 13.6 times more Fiber and 7.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.