Comparing Nutrients in 500 calories Unsweetened Ready-to-drink Coconut Water VS Baked White Potatoes

Weight per 500 calories

• Unsweetened Ready-to-drink Coconut Water: 2778g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 5.1 times more energy per unit of mass than Unsweetened Ready-to-drink Coconut Water, which is average in comparison to other foods. Unsweetened Ready-to-drink Coconut Water having very low energy density.

Which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	88% 115g	130g per day for Men 19-50 years
Sugars	150% 109g	11.5% 8.3g	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	82% 59.4g	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	% 26.7g	% 2.17g	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.4g	38g per day for Men 19-50 years
Protein	11% 6.1g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19.4% 194mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	135% 4583mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	48% 722mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	71.3% 2640g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Unsweetened Ready-to-drink Coconut Water vs Baked White Potatoes:

• Unsweetened Ready-to-drink Coconut Water has 3.2 times more Vitamin B1 and 4 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin K than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Unsweetened Ready-to-drink Coconut Water vs Baked White Potatoes:

• Unsweetened Ready-to-drink Coconut Water has 3.6 times more Calcium, 6 times more Manganese, 1.6 times more Potassium, 19 times more Sodium and 6.4 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.1 times more Copper, 4.2 times more Iron, 2.9 times more Phosphorus and 3.4 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Baked Whole White Potatoes have similar amounts of Magnesium per 500 kcal.
• Both Unsweetened Ready-to-drink Coconut Water as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Ready-to-drink Coconut Water has 13.1 times more Sugars and 30.4 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, more Fiber and 1.9 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Ready-to-drink Coconut Water as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.