Comparing Nutrients in 300 calories Unsweetened Ready-to-drink Coconut Water VS Florida Oranges

Weight per 300 calories

• Unsweetened Ready-to-drink Coconut Water: 1667g
• Florida Oranges: 652g

Raw Florida Oranges have 2.6 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is low in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	58% 75.3g	130g per day for Men 19-50 years
Sugars	90% 65.3g	82.2% 59.6g	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	49% 35.7g	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	% 13.7g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	0% 0g	41% 15.7g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	25.6% 0.33mg	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	27.7% 111μg	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	183% 165mg	326% 293mg	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	7.83% 1.17mg	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	11.7% 117mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	28.3% 0.25mg	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	6.25% 0.5mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	6.8% 0.16mg	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	12% 83.3mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	43% 1584g	15.4% 568g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Florida Oranges?

Lets compare vitamin content per 300 calories of Unsweetened Ready-to-drink Coconut Water vs Florida Oranges:

• 300 kcal of Raw Florida Oranges contain more Vitamin A, 1.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 1.8 times more Vitamin C and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• 300 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Unsweetened Ready-to-drink Coconut Water vs Florida Oranges:

• 300 calories of Unsweetened Ready-to-drink Coconut Water have 1.5 times more Magnesium, 23.5 times more Manganese, 2.5 times more Potassium, more Sodium and 2.8 times more Water than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.4 times more Calcium and 1.9 times more Copper than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Florida Oranges contain similar levels of Iron and Phosphorus per 300 calories.
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Florida Oranges contain more Fiber than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Florida Oranges offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• 300 calories 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 Omega 3 and Omega 6 in 300 calories.