Comparing Nutrients in 14 ounces Unsweetened Ready-to-drink Coconut Water VS Red Wine

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Red Wine	3%	0%	97%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Red Wine	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	11.6% 337kcal	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	13% 17g	7.97% 10.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	3.4% 2.46g	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	11.7% 8.5g	NA	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	0.5% 0.28g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Red Wine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	17.4% 0.23mg	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	0.99% 3.97μg	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	43.7% 39.3mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Red Wine	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.4% 415μg	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	1.5% 0.12mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	22.8% 0.52mg	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	2.83% 20mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 377g	9.28% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Ready-to-drink Coconut Water VS Red Wine per 14 oz

Compare the macro and micronutrient content in 14 oz of Unsweetened Ready-to-drink Coconut Water versus 14 oz of Red Wine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Unsweetened Ready-to-drink Coconut Water vs Red Wine:

• 14 ounces of Unsweetened Ready-to-drink Coconut Water have 6 times more Vitamin B1 and more Vitamin C than Red Wine.
• While 14 oz of Red Table Wine contain more Vitamin B2 and more Vitamin B6 than Unsweetened Ready-to-drink Coconut Water.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2 and Vitamin B6
• 14 ounces of Red Wine have insufficient amounts of Vitamin B1 and Vitamin C
• Both Unsweetened Ready-to-drink Coconut Water as well as Red Table Wine have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Unsweetened Ready-to-drink Coconut Water vs Red Wine:

• 14 ounces of Unsweetened Ready-to-drink Coconut Water have 1.7 times more Manganese and 1.3 times more Potassium than Red Wine.
• While 14 oz of Red Table Wine contain 15.3 times more Iron, 2 times more Magnesium and 4.6 times more Phosphorus than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Red Wine contain similar levels of Water per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Unsweetened Ready-to-drink Coconut Water as well as Red Table Wine lack sufficient amounts of Calcium, Copper, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unsweetened Ready-to-drink Coconut Water have 1.6 times more Carbohydrate and 6.3 times more Sugars than Red Wine.
• While 14 oz of Red Table Wine contain 4.7 times more Energy than Unsweetened Ready-to-drink Coconut Water.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy
• Both Unsweetened Ready-to-drink Coconut Water as well as Red Table Wine provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 14 ounces.