Comparing Nutrients in 14 ounces Unsweetened Ready-to-drink Coconut Water VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Florida Oranges	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	35.2% 46g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	50% 36.3g	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	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	25% 9.53g	38g per day for Men 19-50 years
Protein	1.56% 0.87g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15.6% 0.2mg	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% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	17% 0.15mg	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	1.5% 0.12mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	4.14% 0.095mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 377g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Ready-to-drink Coconut Water VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Unsweetened Ready-to-drink Coconut Water versus 14 oz of Florida Oranges 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 Florida Oranges:

• 14 oz of Raw Florida Oranges contain 3.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 4.5 times more Vitamin C than Unsweetened Ready-to-drink Coconut Water.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges have insufficient amounts of Vitamin A, 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 Florida Oranges:

• 14 ounces of Unsweetened Ready-to-drink Coconut Water have 9.2 times more Manganese than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 6.1 times more Calcium, 4.9 times more Copper and 1.7 times more Magnesium than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Florida Oranges contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper and Magnesium
• 14 ounces of Florida Oranges lack sufficient amounts of Manganese
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Florida Oranges contain 2.7 times more Carbohydrate, 2.3 times more Sugars and more Fiber than Unsweetened Ready-to-drink Coconut Water.
• 14 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Fiber
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.