Comparing Nutrients in 300 calories Coconut Water VS Tomatoes

Weight per 300 calories

• Coconut Water: 1579g
• 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 Tomatoes?

Macros Ratio

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

Macro Nutrients

	Coconut Water	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	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	0.19% 0.032g	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	45% 58.6g	50% 65g	130g per day for Men 19-50 years
Sugars	57% 41.2g	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	45.7% 17.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	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	39.5% 0.47mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	12% 47.4μg	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	42% 38mg	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	0% 0mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Tomatoes	Recommended Dietary Allowance
Calcium	38% 379mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	57.2% 4.58mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	45% 316mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	116% 3947mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	111% 1658mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	40.5% 1500g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Coconut Water (liquid From Coconuts) have 2.8 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, 6 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 Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut Water vs Tomatoes:

• Coconut Water (liquid From Coconuts) have 2.3 times more Calcium, 2.2 times more Magnesium, more Selenium and 19.9 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Copper, 1.3 times more Phosphorus and 1.8 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, Manganese, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Coconut Water (liquid From Coconuts) have 6 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 42.2 times more Omega 6 and 1.3 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.