Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Unsweetened Ready-to-drink Coconut Water: 1667g

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

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	90% 65.3g	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	49% 35.7g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	6.55% 3.67g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	0% 0mg	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	45% 180μg	0% 0μg	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	138% 124mg	183% 165mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	40% 400mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	15% 0.13mg	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	65% 5.2mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	160% 3.7mg	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	40% 280mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	51% 1885g	43% 1584g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Canned Tomatoes with Green Chilies have more Vitamin A, 1.4 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6 and more Vitamin B9 than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Canned Tomatoes with Green Chilies have 3.4 times more Calcium, 13.5 times more Copper, 10.4 times more Iron, 2.2 times more Magnesium, 3.4 times more Phosphorus, more Selenium, 18.5 times more Sodium and 7.8 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.4 times more Manganese and 1.3 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Unsweetened Ready-to-drink Coconut Water contain similar levels of Water per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 3.8 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Canned Tomatoes with Green Chilies and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.