Comparing Nutrients in 500 calories Unsweetened Ready-to-drink Coconut Water VS Powder Rich Chocolate

Weight per 500 calories

• Unsweetened Ready-to-drink Coconut Water: 2778g
• Powder Rich Chocolate: 134g

Powder Rich Chocolate has 20.7 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is high in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Powder Rich Chocolate?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Powder Rich Chocolate	0%	0%	100%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Powder Rich Chocolate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	96% 125g	130g per day for Men 19-50 years
Sugars	150% 109g	152% 110g	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	82% 59.4g	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	% 22.8g	NA	g per day for Men 19-50 years
Sucrose	% 26.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Powder Rich Chocolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	204% 1835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	188% 2.44mg	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	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	306% 275mg	81.4% 73.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.5% 489IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	110% 16.5mg	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

	Unsweetened Ready-to-drink Coconut Water	Powder Rich Chocolate	Recommended Dietary Allowance
Calcium	19.4% 194mg	122% 1222mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	272% 2.44mg	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	10.4% 0.83mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	69.8% 293mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	NA	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	20% 139mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	135% 4583mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	57% 855mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	167% 18.3mg	11mg per day for Men 19-50 years
Water	71.3% 2640g	0.046% 1.72g	3700g per day for Men 19-50 years

Unsweetened Ready-to-drink Coconut Water VS Powder Rich Chocolate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Powder Rich Chocolate?

Lets compare vitamin content per 500 calories of Unsweetened Ready-to-drink Coconut Water vs Powder Rich Chocolate:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have 3.8 times more Vitamin C than Powder Rich Chocolate.
• While 500 kcal of Powder Rich Chocolate contain more Vitamin A, 2.2 times more Vitamin B1, more Vitamin B3, more Vitamin B6, more Vitamin D and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• 500 calories of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin D and Vitamin E
• Both Unsweetened Ready-to-drink Coconut Water as well as Powder Rich Chocolate have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Unsweetened Ready-to-drink Coconut Water vs Powder Rich Chocolate:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have more Phosphorus, more Potassium and 1534.3 times more Water than Powder Rich Chocolate.
• While 500 kcal of Powder Rich Chocolate contain 6.3 times more Calcium, 11 times more Copper, 26.4 times more Iron, 1.8 times more Magnesium and 33 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Powder Rich Chocolate contain similar levels of Sodium per 500 calories.
• 500 calories of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Zinc
• 500 calories of Powder Rich Chocolate lack sufficient amounts of Phosphorus and Potassium
• Both Unsweetened Ready-to-drink Coconut Water as well as Powder Rich Chocolate lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unsweetened Ready-to-drink Coconut Water have more Protein than Powder Rich Chocolate.
• Both Unsweetened Ready-to-drink Coconut Water and Powder Rich Chocolate offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Powder Rich Chocolate provide inadequate amounts of Protein
• Both Unsweetened Ready-to-drink Coconut Water as well as Powder Rich Chocolate provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.