Comparing Nutrients in 14 ounces Valencia Oranges VS Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Coconut Water	15%	9%	76%

Macro Nutrients

	Valencia Oranges	Coconut Water	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Coconut Water	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	9.77% 0.13mg	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	38.7% 155μg	2.98% 12μg	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	214% 192mg	10.6% 9.53mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Coconut Water	Recommended Dietary Allowance
Calcium	16% 159mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	17.6% 0.16mg	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	4.47% 0.36mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	24.5% 0.56mg	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	9.64% 67.5mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.26% 343g	10% 377g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Coconut Water:

• Raw Valencia Oranges have more Vitamin A, 2.9 times more Vitamin B1, 3.4 times more Vitamin B3, 5.8 times more Vitamin B5, 2 times more Vitamin B6, 13 times more Vitamin B9 and 20.2 times more Vitamin C than Coconut Water (liquid From Coconuts).
• While Coconut Water (liquid From Coconuts) contain 1.4 times more Vitamin B2 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Coconut Water:

• Raw Valencia Oranges have 1.7 times more Calcium than Coconut Water (liquid From Coconuts).
• While Coconut Water (liquid From Coconuts) contain 3.2 times more Iron, 2.5 times more Magnesium, 6.2 times more Manganese, 1.4 times more Potassium and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Coconut Water (liquid From Coconuts) have similar amounts of Copper, Phosphorus and Water per 14 oz.
• Both Raw Valencia Oranges as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.6 times more Energy, more Omega 3, 3.2 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Coconut Water (liquid From Coconuts).
• Both Raw Valencia Oranges as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.