Comparing Nutrients in 300 calories Tomato Juice with Salt VS Coconut Water

Weight per 300 calories

• Tomato Juice with Salt: 1765g
• Coconut Water: 1579g

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

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Coconut Water	15%	9%	76%

Macro Nutrients

	Tomato Juice with Salt	Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	57% 41.2g	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	32.4% 23.5g	NA	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.6% 7.06g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	26.8% 15g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Coconut Water	Recommended Dietary Allowance
Vitamin A	45% 406μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	39% 0.51mg	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	88.2% 353μg	12% 47.4μg	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	1375% 1237mg	42% 38mg	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	37.6% 5.65mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Coconut Water	Recommended Dietary Allowance
Calcium	17.6% 176mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	70% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	97% 2.24mg	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	48% 335mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	298% 4465mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	45% 1663g	40.5% 1500g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or Coconut Water?

Lets compare vitamin content per 300 calories of Tomato Juice with Salt vs Coconut Water:

• 300 calories of Tomato Juice with Salt have more Vitamin A, 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 9.4 times more Vitamin B3, 2.4 times more Vitamin B6, 7.5 times more Vitamin B9, 32.6 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water.
• 300 calories of Coconut Water have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Juice with Salt as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Juice with Salt vs Coconut Water:

• 300 calories of Tomato Juice with Salt have 1.5 times more Iron, 2.7 times more Sodium and 1.2 times more Zinc than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 2.1 times more Calcium, 2 times more Magnesium, 1.9 times more Manganese and 1.8 times more Selenium than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Coconut Water contain similar levels of Copper, Phosphorus, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Juice with Salt have 1.3 times more Protein than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 8.3 times more Saturated Fat and 2.5 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Coconut Water offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Canned Tomato Juice with Salt as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.