Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Coconut Water

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Coconut Water: 526g

Stewed Canned Tomatoes have 1.4 times more energy per 100g than Coconut Water. It has very low 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 - Stewed Canned Tomatoes or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Coconut Water	15%	9%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Coconut Water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	18.3% 24g	15% 19.5g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	6.77% 3.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Coconut Water	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	4.53% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	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	4.8% 19.2μg	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	33.8% 30.4mg	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	21.3% 3.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Coconut Water	Recommended Dietary Allowance
Calcium	13% 131mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	64% 5.1mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	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	11% 77mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	38.7% 1316mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	9.5% 352g	13.5% 500g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Coconut Water Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Coconut Water?

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Coconut Water:

• 100 calories of Stewed Canned Tomatoes have more Vitamin A, 6.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.2 times more Vitamin B9, 2.4 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 B2 and 2.6 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Coconut Water provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Coconut Water have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Coconut Water:

• 100 calories of Stewed Canned Tomatoes have 2 times more Copper, 3.4 times more Iron, 1.5 times more Sodium and 1.2 times more Zinc than Coconut Water.
• While 100 kcal of Coconut Water (liquid From Coconuts) contain 2.9 times more Magnesium, 3.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 1.4 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Coconut Water contain similar levels of Calcium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate than Coconut Water.
• While 100 kcal of Coconut Water (liquid From Coconuts) contain 9.3 times more Saturated Fat and 1.5 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Coconut Water offer comparable quantities of Energy, Sugars and Protein per 100 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.