Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• 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 - Cooked Ripe Red Tomatoes or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Cooked Ripe Red Tomatoes	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	1.9% 1.83g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	30% 22g	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	% 19.7g	% 13.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 16g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	0% 0g	38g per day for Men 19-50 years
Protein	28.3% 16g	6.55% 3.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	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	50% 0.6mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	18.3% 183mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	142% 11.3mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	43% 1584g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 2.3 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• Both Cooked Ripe Red Tomatoes and Unsweetened Ready-to-drink Coconut Water provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Cooked Ripe Red Tomatoes have 1.6 times more Calcium, 9.4 times more Copper, 22.7 times more Iron, 1.5 times more Magnesium, 5.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 7 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 2.1 times more Manganese and 2.4 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes have more Fiber and 4.3 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.6 times more Sugars and 1.6 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.