Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 3.8g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 377g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Unsweetened Ready-to-drink Coconut Water:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 1.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Unsweetened Ready-to-drink Coconut Water provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Calcium, 11.3 times more Copper, 8.7 times more Iron, 1.8 times more Magnesium, 2.8 times more Phosphorus and 15.4 times more Sodium than Unsweetened Ready-to-drink Coconut Water.
• While 14 oz of Unsweetened Ready-to-drink Coconut Water contain 1.7 times more Manganese and 1.5 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies 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 Canned Red Ripe Tomatoes with Green Chilies 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:

• Both Canned Red Ripe Tomatoes with Green Chilies and Unsweetened Ready-to-drink Coconut Water have similar amounts of macro-nutrients per 14 oz
• Both Canned Tomatoes with Green Chilies and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Carbohydrate per 14 ounces.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.