Comparing Nutrients in 7 ounces Dried Coconut VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dried Coconut	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	45% 1310kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	20% 14.6g	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	85% 32.3g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	17% 0.22mg	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	4.47% 18μg	3.97% 16μg	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	3.3% 2.98mg	27.8% 25mg	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	5.82% 0.87mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	82.4% 6.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	5.87% 0.13mg	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	58.4% 409mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	66.8% 36.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Coconut vs Tomatoes in Juice with Salt:

• Dried Coconut Meat has 1.8 times more Vitamin B2, 6.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 9.6 times more Vitamin B1, 8.4 times more Vitamin C, 1.3 times more Vitamin E and 8.7 times more Vitamin K than Dried Coconut Meat.
• Both Dried Coconut Meat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Coconut vs Tomatoes in Juice with Salt:

• Dried Coconut Meat has 15.3 times more Copper, 5.8 times more Iron, 9 times more Magnesium, 40.4 times more Manganese, 12.1 times more Phosphorus, 2.8 times more Potassium, 26.4 times more Selenium and 16.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Calcium, 3.1 times more Sodium and 31.6 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• Dried Coconut Meat has 41.3 times more Energy, 258.1 times more Fat, 1682.9 times more Saturated Fat, 7.3 times more Omega 6, 6.8 times more Carbohydrate, 2.9 times more Sugars, 8.6 times more Fiber and 8.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dried Coconut Meat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.