Comparing Nutrients in 300 calories Fresh Orange juice VS Unsweetened Ready-to-drink Coconut Water

Weight per 300 calories

• Fresh Orange juice: 667g
• Unsweetened Ready-to-drink Coconut Water: 1667g

Fresh Orange juice has 2.5 times more energy per 100g than Unsweetened Ready-to-drink Coconut Water. It has low energy density when compared to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Unsweetened Ready-to-drink Coconut Water?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Fresh Orange juice	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	77.2% 56g	90% 65.3g	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	19.5% 14g	49% 35.7g	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	% 12g	% 13.7g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 16g	g per day for Men 19-50 years
Fiber	3.5% 1.33g	0% 0g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	6.55% 3.67g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	0% 0mg	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	50% 200μg	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	370% 333mg	183% 165mg	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	1.78% 0.27mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	15% 0.13mg	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	16.7% 1.33mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	160% 3.7mg	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	16% 113mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	16% 589g	43% 1584g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Unsweetened Ready-to-drink Coconut Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Unsweetened Ready-to-drink Coconut Water?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Fresh Orange juice have more Vitamin A, 1.2 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 2 times more Vitamin C 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 and Vitamin B9
• Both Raw Orange juice as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Unsweetened Ready-to-drink Coconut Water:

• 300 calories of Fresh Orange juice have 2.2 times more Copper, 2.7 times more Iron and 1.4 times more Phosphorus than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 1.6 times more Calcium, 1.4 times more Magnesium, 39.5 times more Manganese, 2.1 times more Potassium, 65 times more Sodium and 2.7 times more Water than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Orange juice as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.3 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• While 300 kcal of Unsweetened Ready-to-drink Coconut Water contain 2.5 times more Fructose than Raw Orange juice.
• Both Fresh Orange juice and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Raw Orange juice as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.