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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Tomatoes in Juice with Salt VS Dried Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Dried Coconut to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tomatoes in Juice with Salt have 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.
• While 7 oz of Dried Coconut Meat contain 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.
• Both Tomatoes in Juice with Salt and Dried Coconut provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Coconut have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium, 3.1 times more Sodium and 31.6 times more Water than Dried Coconut.
• While 7 oz of Dried Coconut Meat contain 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.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Coconut Meat contain 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.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.