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

Weight per 100 calories

• Oranges: 213g
• Unsweetened Ready-to-drink Coconut Water: 556g

Oranges have 2.6 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Oranges	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	0.26% 0.26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	27.4% 20g	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	13.4% 5.1g	0% 0g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	Oranges	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	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	16% 64μg	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	126% 113mg	61% 55mg	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	2.55% 0.38mg	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

	Oranges	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	8.5% 85mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	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	2.66% 0.21mg	2.1% 0.17mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	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	4.26% 29.8mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	5% 185g	14.3% 528g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 2.1 times more Vitamin C and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• Both Raw Oranges and Unsweetened Ready-to-drink Coconut Water have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Oranges as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

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

• Raw Oranges have 2.2 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, more Selenium and 1.3 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 1.6 times more Magnesium, 23.1 times more Manganese, 2.4 times more Potassium, more Sodium and 2.9 times more Water than Raw Oranges.
• Both Raw Oranges and Unsweetened Ready-to-drink Coconut Water have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have more Fiber and 1.6 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Raw Oranges and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Oranges as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.