Comparing Nutrients in 300 calories Coconut Water VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Coconut Water: 1579g
• Cooked Ripe Red Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Coconut Water or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	57% 41.2g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	45.7% 17.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	101% 1.3mg	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	12% 47.4μg	54% 217μg	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	42% 38mg	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	38% 379mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	139% 1.25mg	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	57.2% 4.58mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	76% 1.75mg	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	45% 316mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	116% 3947mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	111% 1658mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	40.5% 1500g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Coconut Water vs Cooked Ripe Red Tomatoes:

• Coconut Water (liquid From Coconuts) have 2.5 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.6 times more Vitamin B6, 4.6 times more Vitamin B9, 10 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut Water vs Cooked Ripe Red Tomatoes:

• Coconut Water (liquid From Coconuts) have 2.1 times more Calcium, 2.6 times more Magnesium, 1.3 times more Manganese, 1.9 times more Selenium and 9 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Copper, 2.5 times more Iron, 1.5 times more Phosphorus and 1.5 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Coconut Water (liquid From Coconuts) have 1.7 times more Fat, 11.1 times more Saturated Fat and 1.5 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 22.2 times more Omega 6 and 1.4 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.