Comparing Nutrients in 500 calories Coconut Water VS Tomatoes in Juice with Salt

Weight per 500 calories

• Coconut Water: 2632g
• Tomatoes in Juice with Salt: 3125g

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

Which food has more nutrients per 500 calories - Coconut Water or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Coconut Water	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.26g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	83.4% 108g	130g per day for Men 19-50 years
Sugars	95% 68.7g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76% 29g	156% 59.4g	38g per day for Men 19-50 years
Protein	34% 19g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.8% 0.84mg	267% 3.47mg	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	19.7% 79μg	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	70% 63mg	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	63% 632mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	95% 7.63mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	162% 3.74mg	92% 2.13mg	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	75% 526mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	193% 6579mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	184% 2763mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	67.6% 2500g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Coconut Water vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 22.8 times more Vitamin B1, 10.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.1 times more Vitamin B6, 3.2 times more Vitamin B9, 6.2 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Coconut Water vs Tomatoes in Juice with Salt:

• Coconut Water (liquid From Coconuts) have 2.1 times more Magnesium, 1.8 times more Manganese and 1.2 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 1.3 times more Sodium and 1.4 times more Zinc than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Coconut Water (liquid From Coconuts) have 4.4 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Fat, more Omega 3, 57.6 times more Omega 6, 2.1 times more Fiber and 1.3 times more Protein than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.