Comparing Nutrients in 100 grams Dried Coconut VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Coconut	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	22.8% 660kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	66.5% 64.5g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	179% 57.2g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.15% 0.71g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.7g	3.1% 4g	130g per day for Men 19-50 years
Sugars	10% 7.35g	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.08% 0.079mg	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	2.25% 9μg	3.25% 13μg	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	1.67% 1.5mg	25.3% 23mg	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	2.93% 0.44mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.6% 26mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	8.33% 0.075mg	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	41.5% 3.32mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	4.57% 0.11mg	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	29.4% 206mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	16% 543mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	2.47% 37mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Coconut vs Cooked Ripe Red Tomatoes:

• Dried Coconut Meat has 1.7 times more Vitamin B1, 4.5 times more Vitamin B2, 6.2 times more Vitamin B5 and 3.8 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B9, 15.2 times more Vitamin C, 1.3 times more Vitamin E and 9.3 times more Vitamin K than Dried Coconut Meat.
• Both Dried Coconut Meat and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 100 g.
• Both Dried Coconut Meat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Coconut vs Cooked Ripe Red Tomatoes:

• Dried Coconut Meat has 2.4 times more Calcium, 10.6 times more Copper, 4.9 times more Iron, 10 times more Magnesium, 26.1 times more Manganese, 7.4 times more Phosphorus, 2.5 times more Potassium, 37 times more Selenium, 3.4 times more Sodium and 14.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 31.4 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 100 grams:

• Dried Coconut Meat has 36.7 times more Energy, 586.6 times more Fat, 3814.5 times more Saturated Fat, 16.8 times more Omega 6, 5.9 times more Carbohydrate, 3 times more Sugars, 23.3 times more Fiber and 7.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dried Coconut Meat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.