Comparing Nutrients in 100 calories Powder Rich Chocolate VS Unsweetened Ready-to-drink Coconut Water

Weight per 100 calories

• Powder Rich Chocolate: 27g
• Unsweetened Ready-to-drink Coconut Water: 556g

Powder Rich Chocolate has 20.7 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has high energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 100 calories - Powder Rich Chocolate or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Powder Rich Chocolate	0%	0%	100%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Powder Rich Chocolate	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	18% 23.6g	130g per day for Men 19-50 years
Sugars	30.3% 22g	30% 21.8g	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	16.4% 12g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 5.33g	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Powder Rich Chocolate	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	40.8% 367μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	0% 0mg	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	0% 0μg	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	16.3% 14.7mg	61% 55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.3% 98IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	0% 0mg	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

	Powder Rich Chocolate	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	24.4% 244mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	4.94% 0.044mg	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	55% 4.4mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	14% 58.6mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	NA	53.4% 1.23mg	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	0% 0mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	33.3% 3.67mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.009% 0.34g	14.3% 528g	3700g per day for Men 19-50 years

Powder Rich Chocolate VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Powder Rich Chocolate or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 100 calories of Powder Rich Chocolate vs Unsweetened Ready-to-drink Coconut Water:

• 100 calories of Powder Rich Chocolate have more Vitamin A, 2.2 times more Vitamin B1, more Vitamin B3, more Vitamin B6, more Vitamin D and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• While 100 kcal of Unsweetened Ready-to-drink Coconut Water contain 3.8 times more Vitamin C than Powder Rich Chocolate.
• 100 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin D and Vitamin E
• Both Powder Rich Chocolate as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Powder Rich Chocolate vs Unsweetened Ready-to-drink Coconut Water:

• 100 calories of Powder Rich Chocolate have 6.3 times more Calcium, 11 times more Copper, 26.4 times more Iron, 1.8 times more Magnesium and 33 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While 100 kcal of Unsweetened Ready-to-drink Coconut Water contain more Phosphorus, more Potassium and 1534.3 times more Water than Powder Rich Chocolate.
• Both Powder Rich Chocolate and Unsweetened Ready-to-drink Coconut Water contain similar levels of Sodium per 100 calories.
• 100 calories of Powder Rich Chocolate lack sufficient amounts of Phosphorus and Potassium
• 100 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• Both Powder Rich Chocolate as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Unsweetened Ready-to-drink Coconut Water contain more Protein than Powder Rich Chocolate.
• Both Powder Rich Chocolate and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• 100 calories of Powder Rich Chocolate provide inadequate amounts of Protein
• Both Powder Rich Chocolate as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.