Comparing Nutrients in 14 ounces Coconut Water VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	Coconut Water	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	19% 24.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	5.2% 0.067mg	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	2.98% 12μg	4.96% 20μg	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	10.6% 9.53mg	35% 31.4mg	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	0% 0mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	49.4% 0.44mg	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	14.4% 1.15mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	10% 0.23mg	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	11.3% 79.4mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	27.8% 417mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 377g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Coconut Water vs Stewed Canned Tomatoes:

• Coconut Water (liquid From Coconuts) have 1.6 times more Vitamin B2 and 1.9 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B1, 8.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B9, 3.3 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coconut Water vs Stewed Canned Tomatoes:

• Coconut Water (liquid From Coconuts) have 2.1 times more Magnesium, 2.4 times more Manganese, 1.2 times more Potassium and 1.7 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 2.8 times more Copper, 4.6 times more Iron, 2.1 times more Sodium and 1.7 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Stewed Canned Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Coconut Water (liquid From Coconuts) as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.