Comparing Nutrients in 7 ounces Coconut Water VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Coconut Water	15%	9%	76%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Coconut Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.66% 7.36g	40% 52g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	1.9% 1.37g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Coconut Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	NA	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	1.5% 5.95μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Water	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	NA	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	7.2% 0.58mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	NA	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	NA	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	5.67% 39.7mg	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	14% 208mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	5.1% 189g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Water VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Coconut Water versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Coconut Water vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Coconut Water have 1.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Coconut Water vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Coconut Water have 1.6 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Iron, 1.8 times more Potassium and 2.8 times more Sodium than Coconut Water (liquid From Coconuts).
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coconut Water have 3.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 6.7 times more Energy, 7 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Coconut Water (liquid From Coconuts).
• 7 ounces of Coconut Water provide inadequate amounts of Energy and Protein