Comparing Nutrients in 7 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	1.23% 35.7kcal	5.8% 169kcal	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	6.47% 8.4g	4% 5.18g	130g per day for Men 19-50 years
Sugars	10.7% 7.78g	1.7% 1.23g	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	5.86% 4.25g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	0.25% 0.14g	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	4.96% 0.06mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.7% 0.11mg	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	0.5% 2μg	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	22% 19.6mg	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	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Ready-to-drink Coconut Water	Red Wine	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	1.76% 0.016mg	2.43% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.2% 208μg	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	0.74% 0.06mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	11.4% 0.26mg	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	1.4% 9.92mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Ready-to-drink Coconut Water VS Red Wine per 7 oz

Compare the macro and micronutrient content in 7 oz of Unsweetened Ready-to-drink Coconut Water versus 7 oz of Red Wine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Unsweetened Ready-to-drink Coconut Water vs Red Wine:

• 7 ounces of Unsweetened Ready-to-drink Coconut Water have 6 times more Vitamin B1 and more Vitamin C than Red Wine.
• While 7 oz of Red Table Wine contain more Vitamin B2 and more Vitamin B6 than Unsweetened Ready-to-drink Coconut Water.
• 7 ounces of Unsweetened Ready-to-drink Coconut Water have insufficient amounts of Vitamin B2 and Vitamin B6
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Unsweetened Ready-to-drink Coconut Water vs Red Wine:

• 7 ounces of Unsweetened Ready-to-drink Coconut Water have 1.7 times more Manganese and 1.3 times more Potassium than Red Wine.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unsweetened Ready-to-drink Coconut Water have 1.6 times more Carbohydrate and 6.3 times more Sugars than Red Wine.
• While 7 oz of Red Table Wine contain 4.7 times more Energy than Unsweetened Ready-to-drink Coconut Water.
• 7 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 seven ounces.