Comparing Nutrients in 1 kilogram Unsweetened Ready-to-drink Coconut Water VS Powder Rich Chocolate

Macros Ratio

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

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Powder Rich Chocolate	Recommended Dietary Allowance
Energy	6.2% 180kcal	128% 3720kcal	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	32.6% 42.4g	715% 930g	130g per day for Men 19-50 years
Sugars	54% 39.2g	1129% 818g	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	29.5% 21.4g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 9.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Powder Rich Chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	1517% 13650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	1137% 13.6mg	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	0% 0mg	1136% 182mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1398% 18mg	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	110% 99mg	606% 545mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	607% 3640IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	818% 123mg	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	Powder Rich Chocolate	Recommended Dietary Allowance
Calcium	7% 70mg	909% 9090mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	2020% 18mg	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	3.75% 0.3mg	2045% 164mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	519% 2180mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	7.14% 50mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	424% 6360mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1240% 136mg	11mg per day for Men 19-50 years
Water	25.7% 950g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Ready-to-drink Coconut Water VS Powder Rich Chocolate per 1 kg

Compare the macro and micronutrient content in 1 kg of Unsweetened Ready-to-drink Coconut Water versus 1 kg of Powder Rich Chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Unsweetened Ready-to-drink Coconut Water vs Powder Rich Chocolate:

• 1 kg of Powder Rich Chocolate contains more Vitamin A, 45.5 times more Vitamin B1, more Vitamin B3, more Vitamin B6, 5.5 times more Vitamin C, more Vitamin D and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• 1 kilogram of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin D and Vitamin E
• Both Unsweetened Ready-to-drink Coconut Water as well as Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Unsweetened Ready-to-drink Coconut Water vs Powder Rich Chocolate:

• 1 kilogram of Unsweetened Ready-to-drink Coconut Water has more Potassium and 74.2 times more Water than Powder Rich Chocolate.
• While 1 kg of Powder Rich Chocolate contains 129.9 times more Calcium, 227.3 times more Copper, 545.3 times more Iron, 36.3 times more Magnesium, 24.5 times more Sodium and 682 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• 1 kilogram of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Zinc
• 1 kilogram of Powder Rich Chocolate lack sufficient amounts of Potassium
• Both Unsweetened Ready-to-drink Coconut Water as well as Powder Rich Chocolate lack sufficient amounts of Phosphorus and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Powder Rich Chocolate contains 20.7 times more Energy, 21.9 times more Carbohydrate and 20.9 times more Sugars than Unsweetened Ready-to-drink Coconut Water.
• 1 kilogram of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy
• Both Unsweetened Ready-to-drink Coconut Water as well as Powder Rich Chocolate provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in one kilogram.