Comparing Nutrients in 500 calories Coconut Water VS Baked White Potatoes

Weight per 500 calories

• Coconut Water: 2632g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 4.8 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is average in comparison to other foods. Coconut Water having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Coconut Water	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.26g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	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	0.31% 0.053g	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	75% 98g	88% 115g	130g per day for Men 19-50 years
Sugars	95% 68.7g	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	NA	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	76% 29g	30% 11.4g	38g per day for Men 19-50 years
Protein	34% 19g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	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	65.8% 0.79mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.8% 0.84mg	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	19.7% 79μg	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	70% 63mg	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

	Coconut Water	Baked White Potatoes	Recommended Dietary Allowance
Calcium	63% 632mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	95% 7.63mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	162% 3.74mg	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	75% 526mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	193% 6579mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	184% 2763mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	67.6% 2500g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Coconut Water vs Baked White Potatoes:

• Coconut Water (liquid From Coconuts) have 3 times more Vitamin B1 and 6.4 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin K than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Baked Whole White Potatoes have similar amounts of Vitamin C per 500 kcal.
• Both Coconut Water (liquid From Coconuts) 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 Coconut Water vs Baked White Potatoes:

• Coconut Water (liquid From Coconuts) have 11.6 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 3.6 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium, 9.7 times more Selenium, 72.6 times more Sodium, 1.4 times more Zinc and 6.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Coconut Water (liquid From Coconuts) have 6.5 times more Fat, 21.3 times more Saturated Fat, 8.3 times more Sugars, 2.5 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 than Coconut Water (liquid From Coconuts).
• Both Coconut Water (liquid From Coconuts) and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Coconut Water (liquid From Coconuts) as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.