Comparing Nutrients in 100 calories Tomato Paste VS Coconut Water

Weight per 100 calories

• Tomato Paste: 122g
• Coconut Water: 526g

Tomato Paste has 4.3 times more energy per 100g than Coconut Water. It has average energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Discover which food has more nutrients per 100 calories - Tomato Paste or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Coconut Water	15%	9%	76%

Macro Nutrients

	Tomato Paste	Coconut Water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.062% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	15% 19.5g	130g per day for Men 19-50 years
Sugars	20.5% 15g	19% 13.7g	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	9.84% 7.13g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 0.37g	NA	g per day for Men 19-50 years
Fiber	13% 5g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	6.77% 3.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Coconut Water	Recommended Dietary Allowance
Vitamin A	10.3% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	4.53% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	13% 0.17mg	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	3.66% 14.6μg	3.95% 15.8μg	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	29.7% 26.7mg	14% 12.6mg	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	35% 5.24mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Coconut Water	Recommended Dietary Allowance
Calcium	4.4% 44mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	23.4% 0.21mg	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	45.4% 3.63mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	12% 51.2mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	32.5% 0.75mg	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	14.5% 101mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	36.4% 1237mg	38.7% 1316mg	3400mg per day for Men 19-50 years
Selenium	11.8% 6.46μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	13.5% 500g	3700g per day for Men 19-50 years

Tomato Paste VS Coconut Water Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomato Paste or Coconut Water?

Lets compare vitamin content per 100 calories of Tomato Paste vs Coconut Water:

• 100 calories of Tomato Paste have more Vitamin A, 8.9 times more Vitamin B3, 1.6 times more Vitamin B6, 2.1 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• While 100 kcal of Coconut Water (liquid From Coconuts) contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Coconut Water provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Coconut Water have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomato Paste vs Coconut Water:

• 100 calories of Tomato Paste have 2.1 times more Copper, 2.4 times more Iron, 1.2 times more Selenium and 1.5 times more Zinc than Coconut Water.
• While 100 kcal of Coconut Water (liquid From Coconuts) contain 2.9 times more Calcium, 2.6 times more Magnesium, 2 times more Manganese, 7.7 times more Sodium and 5.6 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Coconut Water contain similar levels of Phosphorus and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomato Paste have 1.4 times more Protein than Coconut Water.
• While 100 kcal of Coconut Water (liquid From Coconuts) contain 7.6 times more Saturated Fat than Canned Tomato Paste.
• Both Tomato Paste and Coconut Water offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• Both Canned Tomato Paste as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.