Comparing Nutrients in 500 calories Oranges VS Unsweetened Ready-to-drink Coconut Water

Weight per 500 calories

• Oranges: 1064g
• Unsweetened Ready-to-drink Coconut Water: 2778g

Oranges have 2.6 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Oranges	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	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	4.65% 0.074g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 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	96% 125g	91% 118g	130g per day for Men 19-50 years
Sugars	137% 99g	150% 109g	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	82% 59.4g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 26.7g	g per day for Men 19-50 years
Fiber	67% 25.5g	0% 0g	38g per day for Men 19-50 years
Protein	18% 10g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	69.4% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	306% 275mg	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	12.8% 1.9mg	0% 0mg	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

	Oranges	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	42.6% 426mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	24.7% 0.22mg	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	13.3% 1.06mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	267% 6.14mg	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	21.3% 149mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	135% 4583mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	25% 923g	71.3% 2640g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 2.1 times more Vitamin C and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• Both Raw Oranges and Unsweetened Ready-to-drink Coconut Water have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Oranges as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Unsweetened Ready-to-drink Coconut Water:

• Raw Oranges have 2.2 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, more Selenium and 1.3 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
• While Unsweetened Ready-to-drink Coconut Water contains 1.6 times more Magnesium, 23.1 times more Manganese, 2.4 times more Potassium, more Sodium and 2.9 times more Water than Raw Oranges.
• Both Raw Oranges and Unsweetened Ready-to-drink Coconut Water have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have more Fiber and 1.6 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Raw Oranges and Unsweetened Ready-to-drink Coconut Water have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Oranges as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.