Comparing Nutrients in 1 kilogram Coconut Water VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Coconut Water	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.55% 190kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	31% 40g	130g per day for Men 19-50 years
Sugars	36% 26g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	18.4% 7g	38g per day for Men 19-50 years
Protein	13% 7.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	60.8% 0.79mg	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	7.5% 30μg	32.5% 130μg	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	26.7% 24mg	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	24% 240mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	83.3% 0.75mg	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	36.3% 2.9mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	45.7% 1.05mg	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	28.6% 200mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25.7% 950g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Coconut Water vs Cooked Ripe Red Tomatoes:

• Coconut Water (liquid From Coconuts) have 2.6 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 6.7 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6, 4.3 times more Vitamin B9, 9.5 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Coconut Water vs Cooked Ripe Red Tomatoes:

• Coconut Water (liquid From Coconuts) have 2.2 times more Calcium, 2.8 times more Magnesium, 1.4 times more Manganese, 2 times more Selenium and 9.5 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Copper, 2.3 times more Iron, 1.4 times more Phosphorus and 1.4 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Cooked Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Coconut Water (liquid From Coconuts) have 1.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.