Comparing Nutrients in 300 calories TomatoesVS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

Tomatoes

1667g

Unsweetened Ready-to-drink Coconut Water

1667g

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

Which food has more nutrients per 300 calories - Tomatoes or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Unsweetened Ready-to-drink Coconut Water

95%

300 kcal ▼

Macro Nutrients

Tomatoesvs Unsweetened Ready-to-drink Coconut Water

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.44%3.33g

Fat

0%0g

3.33 gvs0 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.46%0.47g

Saturated Fat

0%0g

0.47 gvs0 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g

Omega 3

0%0g

0.05 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.84%1.33g

Omega 6

0%0g

1.33 gvs0 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

54.4%70.7g

65 gvs70.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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60.5%44g

Sugars

90%65.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

44 gvs65.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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31.5%23g

Fructose

49%35.7g

≤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]

23 gvs35.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g

Glucose

%13.7g

21 gvs13.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%16g

0 gvs16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.6%20g

Fiber

0%0g

20 gvs0 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26%14.7g

Protein

6.55%3.67g

14.7 gvs3.67 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tomatoesvs Unsweetened Ready-to-drink Coconut Water

77.8%700μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

700 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.4%0.62mg

Vitamin B1

41.7%0.5mg

Thiamine

0.62 mgvs0.5 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B2

0%0mg

Riboflavin

0.32 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62%9.9mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs0 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.7%1.5mg

Vitamin B5

Pantothenic acid

1.5 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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103%1.33mg

Vitamin B6

0%0mg

Pyridoxine

1.33 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

0%0μg

Folates and Folic Acid

250 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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254%228mg

Vitamin C

183%165mg

Ascorbic acid

228 mgvs165 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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60%9mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

9 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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110%132μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

132 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Unsweetened Ready-to-drink Coconut Water

16.7%167mg

Calcium

11.7%117mg

167 mgvs117 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg

Copper

15%0.13mg

0.98 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.96%38.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

38.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56.3%4.5mg

Iron

6.25%0.5mg

4.5 mgvs0.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.7%183mg

Magnesium

24%100mg

183 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82.6%1.9mg

Manganese

160%3.7mg

1.9 mgvs3.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57%400mg

Phosphorus

12%83.3mg

400 mgvs83.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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116%3950mg

Potassium

81%2750mg

3950 mgvs2750 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0%0μg

0 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.56%83.3mg

Sodium

29%433mg

83.3 mgvs433 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.8%2.83mg

Zinc

3.03%0.33mg

2.83 mgvs0.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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42.6%1575g

Water

43%1584g

1575 gvs1584 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Ripe Red Tomatoes have more Vitamin A, 1.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 1.4 times more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
Both Raw Ripe Red Tomatoes as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Unsweetened Ready-to-drink Coconut Water:

Raw Ripe Red Tomatoes have 1.4 times more Calcium, 7.4 times more Copper, 9 times more Iron, 1.8 times more Magnesium, 4.8 times more Phosphorus, 1.4 times more Potassium and 8.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 1.9 times more Manganese and 5.2 times more Sodium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Unsweetened Ready-to-drink Coconut Water have similar amounts of Water per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have more Fat, more Omega 3, more Omega 6, more Fiber and 4 times more Protein than Unsweetened Ready-to-drink Coconut Water.
While Unsweetened Ready-to-drink Coconut Water contains 1.5 times more Sugars and 1.6 times more Fructose than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesUnsweetened Ready-to-drink Coconut WaterVS Cooked Ripe Red TomatoesTomatoesVS Shelf Stable Unsweetened Almond MilkUnsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomatoes or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: