Comparing Nutrients in 7 ounces Coconut Milk VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Coconut Milk	Tomato Puree	Recommended Dietary Allowance
Energy	15.7% 456kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	0.18% 0.058g	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	3.05% 0.52g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	13.7% 18g	130g per day for Men 19-50 years
Sugars	9.14% 6.63g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.43% 1.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	19.2% 0.25mg	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	7.94% 31.8μg	5.46% 22μg	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	6.17% 5.56mg	23.4% 21mg	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	2% 0.3mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Tomato Puree	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	63.3% 0.57mg	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	40.7% 3.25mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	14.6% 0.34mg	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	28.3% 198mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.63% 134g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Tomato Puree per 7 oz

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

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

• 7 ounces of Coconut Milk have 1.5 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 3.8 times more Vitamin B6, 3.8 times more Vitamin C, 13.1 times more Vitamin E and 34 times more Vitamin K than Raw Coconut Milk.
• Both Coconut Milk and Tomato Puree provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Coconut Milk have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Coconut Milk as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Coconut Milk vs Tomato Puree:

• 7 ounces of Coconut Milk have 1.6 times more Magnesium, 5.4 times more Manganese, 2.5 times more Phosphorus, 8.9 times more Selenium and 1.9 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.7 times more Potassium and 1.3 times more Water than Raw Coconut Milk.
• Both Coconut Milk and Tomato Puree contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Raw Coconut Milk as well as Canned Tomato Puree lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Milk have 6.1 times more Energy, 113.5 times more Fat, 729 times more Saturated Fat and 1.4 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.6 times more Carbohydrate and 1.4 times more Sugars than Raw Coconut Milk.
• Both Coconut Milk and Tomato Puree offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Raw Coconut Milk as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.