Comparing Nutrients in 1 kilogram Coconut Water VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	Coconut Water	Tomatoes	Recommended Dietary Allowance
Energy	6.55% 190kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	36% 26g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	31.6% 12g	38g per day for Men 19-50 years
Protein	13% 7.2g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Tomatoes	Recommended Dietary Allowance
Calcium	24% 240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.7% 950g	25.5% 945g	3700g per day for Men 19-50 years

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

• Coconut Water (liquid From Coconuts) have 3 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 7.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 5 times more Vitamin B9, 5.7 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Coconut Water vs Tomatoes:

• Coconut Water (liquid From Coconuts) have 2.4 times more Calcium, 2.3 times more Magnesium, 1.2 times more Manganese, more Selenium and 21 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper and 1.7 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Ripe Red Tomatoes have similar amounts of Iron, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Coconut Water (liquid From Coconuts) and Raw Ripe Red Tomatoes have similar amounts of macro-nutrients per 1 kg
• Both Coconut Water (liquid From Coconuts) and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Coconut Water (liquid From Coconuts) as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.