Comparing Nutrients in 7 ounces Coconut VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Coconut	Tomato Paste	Recommended Dietary Allowance
Energy	24.2% 703kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	68.5% 66.5g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	184% 59g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30.2g	29% 37.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	47% 18g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	12% 6.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Coconut	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	33% 0.43mg	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	13% 51.6μg	5.95% 24μg	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	7.28% 6.55mg	48.3% 43.5mg	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	3.18% 0.48mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Tomato Paste	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	80.5% 0.72mg	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	60.3% 4.82mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	26% 0.6mg	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	32% 224mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.52% 93g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Coconut versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Coconut vs Tomato Paste:

• 7 ounces of Coconut have 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 7.7 times more Vitamin B2, 5.7 times more Vitamin B3, 4 times more Vitamin B6, 6.6 times more Vitamin C, 17.9 times more Vitamin E and 57 times more Vitamin K than Raw Coconut Meat.
• Both Coconut and Tomato Paste provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Coconut have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Meat as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Coconut vs Tomato Paste:

• 7 ounces of Coconut have 5 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Calcium, 1.3 times more Magnesium, 2.8 times more Potassium and 3 times more Sodium than Raw Coconut Meat.
• Both Coconut and Tomato Paste contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut have 4.3 times more Energy, 71.3 times more Fat, 297 times more Saturated Fat, 2.4 times more Omega 6 and 2.2 times more Fiber than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2 times more Sugars and 1.3 times more Protein than Raw Coconut Meat.
• Both Coconut and Tomato Paste offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Raw Coconut Meat as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in seven ounces.