Comparing Nutrients in 7 ounces Unsweetened Ready-to-drink Coconut Water VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.47% 8.4g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	10.7% 7.78g	6.98% 5.06g	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	5.86% 4.25g	3.6% 2.6g	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	% 1.63g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17% 0.22mg	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	0% 0μg	3.97% 16μg	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	22% 19.6mg	27.8% 25mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	1.76% 0.016mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	0.74% 0.06mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	5.87% 0.13mg	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	1.4% 9.92mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Ready-to-drink Coconut Water VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Unsweetened Ready-to-drink Coconut Water versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Unsweetened Ready-to-drink Coconut Water vs Tomatoes in Juice with Salt:

• 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 19.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• 7 ounces 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 Unsweetened Ready-to-drink Coconut Water as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Unsweetened Ready-to-drink Coconut Water vs Tomatoes in Juice with Salt:

• 7 ounces of Unsweetened Ready-to-drink Coconut Water have 3.3 times more Manganese than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Calcium, 6.5 times more Copper, 19 times more Iron, 1.7 times more Magnesium, 3.4 times more Phosphorus and 4.4 times more Sodium than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Tomatoes in Juice with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Phosphorus
• Both Unsweetened Ready-to-drink Coconut Water as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unsweetened Ready-to-drink Coconut Water have 1.2 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Fructose than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fiber than Unsweetened Ready-to-drink Coconut Water.
• 7 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.