Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Coconut Water

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Coconut Water: 1579g

Coconut Water (liquid From Coconuts) have 1.3 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is very low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Coconut Water	15%	9%	76%

Macro Nutrients

	Canned Tomatoes with Green Chilies	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	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	8.7% 2.78g	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	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	45.7% 17.4g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	45% 180μg	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	138% 124mg	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	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	Coconut Water	Recommended Dietary Allowance
Calcium	40% 400mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	70% 0.63mg	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	57.2% 4.58mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	40% 280mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	116% 3947mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	111% 1658mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	51% 1885g	40.5% 1500g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Coconut Water Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Coconut Water:

• 300 calories of Canned Tomatoes with Green Chilies have more Vitamin A, 1.4 times more Vitamin B1, 10.1 times more Vitamin B3, 4.4 times more Vitamin B5, 4.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 3.3 times more Vitamin C than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 2.4 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• 300 calories of Coconut Water have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Coconut Water:

• 300 calories of Canned Tomatoes with Green Chilies have 2.9 times more Copper, 4.8 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 1.8 times more Magnesium, 1.8 times more Potassium and 2 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Coconut Water contain similar levels of Calcium, Iron, Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.2 times more Carbohydrate and 1.2 times more Protein than Coconut Water.
• While 300 kcal of Coconut Water (liquid From Coconuts) contain 12.6 times more Saturated Fat than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Coconut Water offer comparable quantities of Energy per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Coconut Water (liquid From Coconuts) provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.