Comparing Nutrients in 5 ounces Canned Orange Juice VS Unsweetened Ready-to-drink Coconut Water

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Unsweetened Ready-to-drink Coconut Water	5%	0%	95%

Macro Nutrients

	Canned Orange Juice	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	4.62% 6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	7.66% 5.56g	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	4.75% 3.44g	4.2% 3.03g	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	% 3.2g	% 1.16g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 1.36g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	0% 0g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	0.56% 0.31g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	8.5% 34μg	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	47.4% 42.7mg	15.6% 14mg	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	1.9% 0.28mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	1.26% 0.011mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	13.6% 0.31mg	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	3.44% 24mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Unsweetened Ready-to-drink Coconut Water per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Unsweetened Ready-to-drink Coconut Water:

• 5 ounces of Canned Orange Juice have 1.3 times more Vitamin B1, more Vitamin B6, more Vitamin B9 and 3 times more Vitamin C than Unsweetened Ready-to-drink Coconut Water.
• 5 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Unsweetened Ready-to-drink Coconut Water:

• 5 ounces of Canned Orange Juice have 2.8 times more Copper, 1.7 times more Magnesium and 3.4 times more Phosphorus than Unsweetened Ready-to-drink Coconut Water.
• While 5 oz of Unsweetened Ready-to-drink Coconut Water contain 10.5 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Unsweetened Ready-to-drink Coconut Water contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Manganese
• 5 ounces of Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Copper, Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Unsweetened Ready-to-drink Coconut Water lack sufficient amounts of Calcium, Iron, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.6 times more Carbohydrate and 2.2 times more Sugars than Unsweetened Ready-to-drink Coconut Water.
• Both Canned Orange Juice and Unsweetened Ready-to-drink Coconut Water offer comparable quantities of Fructose per five ounces.
• Both Unsweetened Canned Orange Juice as well as Unsweetened Ready-to-drink Coconut Water provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in five ounces.