Comparing Nutrients in 5 ounces Unsweetened Ready-to-drink Coconut Water VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Unsweetened Ready-to-drink Coconut Water	Florida Oranges	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	18% 13g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Ready-to-drink Coconut Water	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	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

	Unsweetened Ready-to-drink Coconut Water	Florida Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	1.26% 0.011mg	6.14% 0.055mg	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	0.53% 0.043mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.34% 124g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges contain more Vitamin A, 3.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 4.5 times more Vitamin C and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Unsweetened Ready-to-drink Coconut Water vs Florida Oranges:

• Unsweetened Ready-to-drink Coconut Water has 9.2 times more Manganese and more Sodium than Raw Florida Oranges.
• While Raw Florida Oranges contain 6.1 times more Calcium, 4.9 times more Copper, 3 times more Iron, 1.7 times more Magnesium and 2.4 times more Phosphorus than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water and Raw Florida Oranges have similar amounts of Potassium and Water per 5 oz.
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Florida Oranges contain 2.6 times more Energy, 2.7 times more Carbohydrate, 2.3 times more Sugars, more Fiber and 3.2 times more Protein than Unsweetened Ready-to-drink Coconut Water.
• Both Unsweetened Ready-to-drink Coconut Water as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.