Comparing Nutrients in 5 ounces Unsweetened Ready-to-drink Coconut Water VS Red Wine

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Red Wine	3%	0%	97%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Red Wine	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	4.15% 120kcal	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	4.62% 6g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	1.2% 0.88g	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	4.2% 3.03g	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	% 1.16g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	0.18% 0.099g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Red Wine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	6.2% 0.081mg	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	0.35% 1.4μg	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	15.6% 14mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Red Wine	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	1.26% 0.011mg	1.73% 0.016mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.7% 148μg	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	0.53% 0.043mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	8.14% 0.19mg	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	1% 7.1mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Ready-to-drink Coconut Water VS Red Wine per 5 oz

Compare the macro and micronutrient content in 5 oz of Unsweetened Ready-to-drink Coconut Water versus 5 oz of Red Wine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Unsweetened Ready-to-drink Coconut Water vs Red Wine:

• 5 ounces of Unsweetened Ready-to-drink Coconut Water have 6 times more Vitamin B1 and more Vitamin C than Red Wine.
• While 5 oz of Red Table Wine contain more Vitamin B2 and more Vitamin B6 than Unsweetened Ready-to-drink Coconut Water.
• 5 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2 and Vitamin B6
• 5 ounces of Red Wine have insufficient amounts of Vitamin B1 and Vitamin C
• Both Unsweetened Ready-to-drink Coconut Water as well as Red Table Wine have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Unsweetened Ready-to-drink Coconut Water vs Red Wine:

• 5 ounces of Unsweetened Ready-to-drink Coconut Water have 1.7 times more Manganese and 1.3 times more Potassium than Red Wine.
• While 5 oz of Red Table Wine contain 15.3 times more Iron, 2 times more Magnesium and 4.6 times more Phosphorus than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Red Wine contain similar levels of Water per five ounces.
• 5 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Iron, Magnesium and Phosphorus
• Both Unsweetened Ready-to-drink Coconut Water as well as Red Table Wine lack sufficient amounts of Calcium, Copper, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Unsweetened Ready-to-drink Coconut Water have 1.6 times more Carbohydrate and 6.3 times more Sugars than Red Wine.
• While 5 oz of Red Table Wine contain 4.7 times more Energy than Unsweetened Ready-to-drink Coconut Water.
• 5 ounces of Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy
• Both Unsweetened Ready-to-drink Coconut Water as well as Red Table Wine provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in five ounces.