Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Coconut Water

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Coconut Water: 2632g

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

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Coconut Water	15%	9%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	5.43% 5.26g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	14.5% 4.63g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	75% 98g	130g per day for Men 19-50 years
Sugars	95% 69g	95% 68.7g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	76% 29g	38g per day for Men 19-50 years
Protein	47% 26.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Coconut Water	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	64.8% 0.84mg	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	90% 361μg	19.7% 79μg	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	704% 633mg	70% 63mg	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	104% 15.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Coconut Water	Recommended Dietary Allowance
Calcium	30.6% 306mg	63% 632mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	117% 1.05mg	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	236% 19mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	162% 3.74mg	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	111% 778mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	193% 6579mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	184% 2763mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	71% 2621g	67.6% 2500g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Coconut Water:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B1, 7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.6 times more Vitamin B6, 4.6 times more Vitamin B9, 10 times more Vitamin C, more Vitamin E and more Vitamin K than Coconut Water (liquid From Coconuts).
• While Coconut Water (liquid From Coconuts) contain 2.5 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Coconut Water:

• Cooked Ripe Red Tomatoes have 2 times more Copper, 2.5 times more Iron, 1.5 times more Phosphorus and 1.5 times more Zinc than Coconut Water (liquid From Coconuts).
• While Coconut Water (liquid From Coconuts) contain 2.1 times more Calcium, 2.6 times more Magnesium, 1.3 times more Manganese, 1.9 times more Selenium and 9 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Coconut Water (liquid From Coconuts) have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 22.2 times more Omega 6 and 1.4 times more Protein than Coconut Water (liquid From Coconuts).
• While Coconut Water (liquid From Coconuts) contain 1.7 times more Fat, 11.1 times more Saturated Fat and 1.5 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Coconut Water (liquid From Coconuts) have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.