Comparing Nutrients in 300 calories Coconut VS Tomatoes

Weight per 300 calories

• Coconut: 84.7g
• Tomatoes: 1667g

Coconut has 19.7 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Coconut or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Tomatoes	17%	9%	74%

Macro Nutrients

	Coconut	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.93% 13g	50% 65g	130g per day for Men 19-50 years
Sugars	7.3% 5.28g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.63g	52.6% 20g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Coconut	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.66% 0.056mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.52% 0.046mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	62.5% 250μg	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	3.1% 2.8mg	254% 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	1.36% 0.2mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.17μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	25.7% 2.06mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.46% 27mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	82.6% 1.9mg	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	13.7% 96mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	8.47% 0.93mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	1.08% 40g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Coconut vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 11 times more Vitamin B1, 18.7 times more Vitamin B2, 21.6 times more Vitamin B3, 5.8 times more Vitamin B5, 29.1 times more Vitamin B6, 11.3 times more Vitamin B9, 81.6 times more Vitamin C, 44.3 times more Vitamin E and 776.8 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut vs Tomatoes:

• Raw Coconut Meat has more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Calcium, 2.7 times more Copper, 2.2 times more Iron, 6.8 times more Magnesium, 1.5 times more Manganese, 4.2 times more Phosphorus, 13.1 times more Potassium, 4.9 times more Sodium, 3 times more Zinc and 39.6 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 300 calories:

• Raw Coconut Meat has 8.5 times more Fat and 53.9 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 4.3 times more Omega 6, 5 times more Carbohydrate, 8.3 times more Sugars, 2.6 times more Fiber and 5.2 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Coconut Meat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.