Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Stewed Canned Tomatoes	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	13% 17g	130g per day for Men 19-50 years
Sugars	19.3% 14g	21.5% 15.6g	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	10.3% 7.46g	11.7% 8.5g	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	% 6.47g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 3.8g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	0% 0mg	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	4.96% 20μg	0% 0μg	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	35% 31.4mg	43.7% 39.3mg	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	22% 3.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	3.53% 0.032mg	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	66% 5.28mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	38% 0.88mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Unsweetened Ready-to-drink Coconut Water per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Unsweetened Ready-to-drink Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Unsweetened Ready-to-drink Coconut Water:

• 14 ounces of Stewed Canned Tomatoes have 1.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Unsweetened Ready-to-drink Coconut Water:

• 14 ounces of Stewed Canned Tomatoes have 4.9 times more Calcium, 14 times more Copper, 44.3 times more Iron, 2 times more Magnesium, 4 times more Phosphorus, 1.3 times more Potassium and 8.5 times more Sodium than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 3.7 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Unsweetened Ready-to-drink Coconut Water contain similar levels of Water per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 1.5 times more Carbohydrate and more Fiber than Unsweetened Ready-to-drink Coconut Water.
• Both Stewed Canned Tomatoes and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Sugars and Fructose per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.