Comparing Nutrients in 100 calories Unsweetened Ready-to-drink Coconut Water VS Navel Oranges

Weight per 100 calories

• Unsweetened Ready-to-drink Coconut Water: 556g
• Navel Oranges: 204g

Raw Navel Oranges have 2.7 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 100 calories - Unsweetened Ready-to-drink Coconut Water or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	30% 21.8g	24% 17.3g	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	16.4% 12g	6.33% 4.6g	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	% 4.56g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 5.33g	% 8.73g	g per day for Men 19-50 years
Fiber	0% 0g	12% 4.5g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.4% 0.16mg	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	17.3% 69.4μg	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	61% 55mg	134% 121mg	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	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Navel Oranges	Recommended Dietary Allowance
Calcium	3.9% 39mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	4.94% 0.044mg	8.84% 0.08mg	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	2.1% 0.17mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	2.57% 0.059mg	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	3.97% 27.8mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	14.3% 528g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Unsweetened Ready-to-drink Coconut Water vs Navel Oranges:

• Unsweetened Ready-to-drink Coconut Water has 1.2 times more Vitamin B1 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 2.2 times more Vitamin C and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Unsweetened Ready-to-drink Coconut Water vs Navel Oranges:

• Unsweetened Ready-to-drink Coconut Water has 1.5 times more Magnesium, 20.7 times more Manganese, 2.7 times more Potassium, 70.8 times more Sodium and 3 times more Water than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 1.7 times more Phosphorus and 1.5 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Navel Oranges have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Unsweetened Ready-to-drink Coconut Water has 1.3 times more Sugars and 2.6 times more Fructose than Raw Navel Oranges.
• While Raw Navel Oranges contain more Omega 3, more Fiber and 1.5 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Raw Navel Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.