Comparing Nutrients in 100 grams 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	1.62% 47kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	3.26% 4.24g	130g per day for Men 19-50 years
Sugars	12% 8.76g	5.4% 3.92g	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	3.35% 2.43g	2.95% 2.14g	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	% 2.27g	% 0.82g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 0.96g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	0% 0g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Unsweetened Ready-to-drink Coconut Water	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	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	6% 24μg	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	33.4% 30mg	11% 9.9mg	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	1.33% 0.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	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% 10mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	0.89% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	0.38% 0.03mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	9.6% 0.22mg	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	2.43% 17mg	0.71% 5mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Unsweetened Ready-to-drink Coconut Water per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Unsweetened Ready-to-drink Coconut Water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Unsweetened Ready-to-drink Coconut Water:

• 100 grams 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Unsweetened Ready-to-drink Coconut Water:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Manganese
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 grams.
• 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 100 grams.