Comparing Nutrients in 300 calories Coconut Water VS Valencia Oranges

Weight per 300 calories

• Coconut Water: 1579g
• Valencia Oranges: 612g

Raw Valencia Oranges have 2.6 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 Valencia Oranges?

Macros Ratio

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

Macro Nutrients

	Coconut Water	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.16g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	57% 41.2g	NA	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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Valencia Oranges	Recommended Dietary Allowance
Calcium	38% 379mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	116% 3947mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	40.5% 1500g	14.3% 529g	3700g per day for Men 19-50 years

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

• Coconut Water (liquid From Coconuts) have 3.7 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 5 times more Vitamin B9 and 7.8 times more Vitamin C than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coconut Water vs Valencia Oranges:

• Coconut Water (liquid From Coconuts) have 1.5 times more Calcium, 2.8 times more Copper, 8.3 times more Iron, 6.4 times more Magnesium, 15.9 times more Manganese, 3 times more Phosphorus, 3.6 times more Potassium, more Sodium, 4.3 times more Zinc and 2.8 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Coconut Water (liquid From Coconuts) have 1.7 times more Fat, 13 times more Saturated Fat and 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.