Comparing Nutrients in 500 calories Coconut VS Fresh Orange juice

Weight per 500 calories

• Coconut: 141g
• Fresh Orange juice: 1111g

Coconut has 7.9 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Coconut or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Coconut	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	89% 116g	130g per day for Men 19-50 years
Sugars	12% 8.8g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	33.5% 12.7g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Coconut	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.17% 0.028mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.47% 0.42mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.87% 0.076mg	34% 0.44mg	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	9.2% 36.7μg	83.3% 333μg	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	5.18% 4.66mg	617% 556mg	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	2.26% 0.34mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.98% 19.8mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	68.3% 0.61mg	54.3% 0.49mg	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	43% 3.43mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	6.76% 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	23% 160mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	14.8% 503mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.8% 66.4g	26.5% 981g	3700g per day for Men 19-50 years

Coconut VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coconut or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Coconut vs Fresh Orange juice:

• 500 kcal of Raw Orange juice contain more Vitamin A, 10.7 times more Vitamin B1, 11.8 times more Vitamin B2, 5.8 times more Vitamin B3, 5 times more Vitamin B5, 5.8 times more Vitamin B6, 9.1 times more Vitamin B9 and 119.2 times more Vitamin C than Raw Coconut Meat.
• 500 calories of Coconut have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Coconut Meat as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Coconut vs Fresh Orange juice:

• 500 calories of Coconut have 1.3 times more Copper, 1.5 times more Iron, 13.6 times more Manganese, 12.8 times more Selenium and 2.8 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 6.2 times more Calcium, 2.7 times more Magnesium, 4.4 times more Potassium and 14.8 times more Water than Raw Coconut Meat.
• Both Coconut and Fresh Orange juice contain similar levels of Phosphorus per 500 calories.
• 500 calories of Coconut lack sufficient amounts of Calcium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coconut have 21.3 times more Fat, 157.3 times more Saturated Fat and 5.7 times more Fiber than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 5.4 times more Carbohydrate, 10.6 times more Sugars and 1.7 times more Protein than Raw Coconut Meat.
• Both Coconut and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Coconut provide inadequate amounts of Protein
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Coconut Meat as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.