Comparing Nutrients in 1 kilogram Coconut Water VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Coconut Water	Navel Oranges	Recommended Dietary Allowance
Energy	6.55% 190kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	96% 125g	130g per day for Men 19-50 years
Sugars	36% 26g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	29% 11g	58% 22g	38g per day for Men 19-50 years
Protein	13% 7.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	60.8% 0.79mg	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	7.5% 30μg	85% 340μg	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	26.7% 24mg	657% 591mg	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	10% 1.5mg	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

	Coconut Water	Navel Oranges	Recommended Dietary Allowance
Calcium	24% 240mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	43.3% 0.39mg	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	36.3% 2.9mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	12.6% 0.29mg	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	28.6% 200mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25.7% 950g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Coconut Water versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Coconut Water vs Navel Oranges:

• 1 kg of Raw Navel Oranges contains 2.3 times more Vitamin B1, 5.3 times more Vitamin B3, 6.1 times more Vitamin B5, 2.5 times more Vitamin B6, 11.3 times more Vitamin B9 and 24.6 times more Vitamin C than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Navel Oranges provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Coconut Water have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Coconut Water (liquid From Coconuts) as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Coconut Water vs Navel Oranges:

• 1 kilogram of Coconut Water has 2.2 times more Iron, 2.3 times more Magnesium, 4.9 times more Manganese, 1.5 times more Potassium and 105 times more Sodium than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.8 times more Calcium than Coconut Water (liquid From Coconuts).
• Both Coconut Water and Navel Oranges contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Coconut Water (liquid From Coconuts) as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Navel Oranges contains 3.4 times more Carbohydrate, 3.3 times more Sugars and 2 times more Fiber than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.