Comparing Nutrients in 500 calories TomatoesVS Creamed Dried Coconut Meat

Weight per 500 calories

Tomatoes

2778g

Creamed Dried Coconut Meat

73g

Creamed Dried Coconut Meat has 38 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Creamed Dried Coconut Meat?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Creamed Dried Coconut Meat

85%

12%

500 kcal ▼

Macro Nutrients

Tomatoesvs Creamed Dried Coconut Meat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.73%5.56g

Fat

52%50.5g

5.56 gvs50.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

140%44.8g

0.78 gvs44.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g

Omega 3

0.083 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.22g

Omega 6

3.25%0.55g

2.22 gvs0.55 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g

Carbohydrate

12%15.7g

108 gvs15.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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101%73g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

73 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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52.5%38g

Fructose

≤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]

38 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%34.7g

Glucose

34.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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87.7%33.3g

Fiber

33.3 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43.7%24.4g

Protein

6.9%3.87g

24.4 gvs3.87 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tomatoesvs Creamed Dried Coconut Meat

130%1167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1167 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.6%1.03mg

Vitamin B1

3.7%0.045mg

Thiamine

1.03 mgvs0.045 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.6%0.53mg

Vitamin B2

5.68%0.074mg

Riboflavin

0.53 mgvs0.074 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg

Vitamin B3

2.8%0.45mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs0.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.4%2.47mg

Vitamin B5

12%0.59mg

Pantothenic acid

2.47 mgvs0.59 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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171%2.22mg

Vitamin B6

17%0.22mg

Pyridoxine

2.22 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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104%417μg

Vitamin B9

1.64%6.58μg

Folates and Folic Acid

417 μgvs6.58 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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423%381mg

Vitamin C

1.2%1.1mg

Ascorbic acid

381 mgvs1.1 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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100%15mg

Vitamin E

Tocopherols and Tocotrienols

15 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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183%219μg

Vitamin K

Phytomenadione or phylloquinone

219 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Creamed Dried Coconut Meat

27.8%278mg

Calcium

1.9%19mg

278 mgvs19 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.64mg

Copper

65.5%0.59mg

1.64 mgvs0.59 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.6%64μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

64 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg

Iron

30.7%2.46mg

7.5 mgvs2.46 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72.8%306mg

Magnesium

16%67.3mg

306 mgvs67.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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138%3.17mg

Manganese

88.5%2.03mg

3.17 mgvs2.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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95%667mg

Phosphorus

22%153mg

667 mgvs153 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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194%6583mg

Potassium

12%403mg

6583 mgvs403 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.26%139mg

Sodium

1.8%27mg

139 mgvs27 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.72mg

Zinc

13.6%1.5mg

4.72 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2626g

Water

0.033%1.22g

2626 gvs1.22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tomatoes vs Creamed Dried Coconut Meat:

Raw Ripe Red Tomatoes have more Vitamin A, 23 times more Vitamin B1, 7.1 times more Vitamin B2, 36.9 times more Vitamin B3, 4.2 times more Vitamin B5, 10 times more Vitamin B6, 63.3 times more Vitamin B9 and 347.1 times more Vitamin C than Creamed Dried Coconut Meat.
Both Raw Ripe Red Tomatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Creamed Dried Coconut Meat:

Raw Ripe Red Tomatoes have 14.6 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 4.5 times more Magnesium, 1.6 times more Manganese, 4.4 times more Phosphorus, 16.3 times more Potassium, 5.1 times more Sodium, 3.2 times more Zinc and 2150.8 times more Water than Creamed Dried Coconut Meat.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 4 times more Omega 6, 6.9 times more Carbohydrate and 6.3 times more Protein than Creamed Dried Coconut Meat.
While Creamed Dried Coconut Meat contains 9.1 times more Fat and 57.6 times more Saturated Fat than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Creamed Dried Coconut Meat have similar amounts of Energy per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesCreamed Dried Coconut MeatVS Cooked Ripe Red TomatoesTomatoesVS Shredded Sweetened Dried Coconut MeatCreamed Dried Coconut MeatVS Shredded Sweetened Dried Coconut Meat

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Creamed Dried Coconut Meat

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Creamed Dried Coconut Meat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: