Comparing Nutrients in 300 calories Coconut Water VS Oranges

Weight per 300 calories

• Coconut Water: 1579g
• Oranges: 638g

Raw Oranges have 2.5 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is low in comparison to other foods. Coconut Water having very low energy density.

Which food has more nutrients per 300 calories - Coconut Water or Oranges?

Macros Ratio

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

Macro Nutrients

	Coconut Water	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	57% 41.2g	82.3% 59.7g	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	45.7% 17.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	29.5% 0.38mg	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	12% 47.4μg	48% 191μg	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	42% 38mg	377% 340mg	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	7.66% 1.15mg	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	Oranges	Recommended Dietary Allowance
Calcium	38% 379mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	32% 0.29mg	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	57.2% 4.58mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	6.94% 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	45% 316mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	116% 3947mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	111% 1658mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.58mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	40.5% 1500g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Coconut Water vs Oranges:

• Coconut Water (liquid From Coconuts) have 3.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B9, 9 times more Vitamin C and more Vitamin E than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Coconut Water vs Oranges:

• Coconut Water (liquid From Coconuts) have 1.5 times more Calcium, 2.2 times more Copper, 7.2 times more Iron, 6.2 times more Magnesium, 14.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 4.9 times more Selenium, more Sodium, 3.5 times more Zinc and 2.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

• Coconut Water (liquid From Coconuts) have 4.1 times more Fat, 29 times more Saturated Fat and 1.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.