Comparing Nutrients in 300 calories Unsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Weight per 300 calories

Unsweetened Ready-to-drink Coconut Water

1667g

Shelf Stable Unsweetened Almond Milk

2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

Protein Fat Carbs

Unsweetened Ready-to-drink Coconut Water

95%

Shelf Stable Unsweetened Almond Milk

10%

56%

34%

300 kcal ▼

Macro Nutrients

Unsweetened Ready-to-drink Coconut Watervs Shelf Stable Unsweetened Almond Milk

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0%0g

Fat

19.8%19g

0 gvs19 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

5%1.6g

0 gvs1.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0%0g

0 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

29.6%5.04g

0 gvs5.04 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54.4%70.7g

Carbohydrate

20%26g

70.7 gvs26 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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90%65.3g

Sugars

22.3%16.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

65.3 gvs16.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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49%35.7g

Fructose

0%0g

≤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]

35.7 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%13.7g

Glucose

%0g

13.7 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16g

Sucrose

%16.2g

16 gvs16.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

10.5%4g

0 gvs4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.55%3.67g

Protein

14.3%8g

3.67 gvs8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Unsweetened Ready-to-drink Coconut Watervs Shelf Stable Unsweetened Almond Milk

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg

Vitamin B1

0%0mg

Thiamine

0.5 mgvs0 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg

Vitamin B2

15.4%0.2mg

Riboflavin

0 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0%0mg

Vitamin B3

8.75%1.4mg

Niacin, nicotinic acid, niacinamide

0 mgvs1.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

4%0.2mg

Pantothenic acid

NA mgvs0.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0%0mg

Vitamin B6

0%0mg

Pyridoxine

0 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

68%20.4μg

Biotin

NA μgvs20.4 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg

Vitamin B9

5%20μg

Folates and Folic Acid

0 μgvs20 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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183%165mg

Vitamin C

0%0mg

Ascorbic acid

165 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

137%820IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs820 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

844%127mg

Tocopherols and Tocotrienols

0 mgvs127 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Unsweetened Ready-to-drink Coconut Watervs Shelf Stable Unsweetened Almond Milk

11.7%117mg

Calcium

368%3680mg

117 mgvs3680 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.13mg

Copper

44.4%0.4mg

0.13 mgvs0.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.25%0.5mg

Iron

70%5.6mg

0.5 mgvs5.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

28.6%120mg

100 mgvs120 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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160%3.7mg

Manganese

34.8%0.8mg

3.7 mgvs0.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

0%0μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs0 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12%83.3mg

Phosphorus

25.7%180mg

83.3 mgvs180 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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81%2750mg

Potassium

39.4%1340mg

2750 mgvs1340 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

3.64%2μg

0 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29%433mg

Sodium

96%1440mg

433 mgvs1440 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.03%0.33mg

Zinc

11%1.2mg

0.33 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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43%1584g

Water

52%1931g

1584 gvs1931 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Unsweetened Ready-to-drink Coconut Water vs Shelf Stable Unsweetened Almond Milk:

Unsweetened Ready-to-drink Coconut Water has more Vitamin B1 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
While Shelf Stable Unsweetened Almond Milk contains more Vitamin B2, more Vitamin B3, more Vitamin B9, more Vitamin D and more Vitamin E than Unsweetened Ready-to-drink Coconut Water.
Both Unsweetened Ready-to-drink Coconut Water as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Unsweetened Ready-to-drink Coconut Water vs Shelf Stable Unsweetened Almond Milk:

Unsweetened Ready-to-drink Coconut Water has 4.6 times more Manganese and 2.1 times more Potassium than Shelf Stable Unsweetened Almond Milk.
While Shelf Stable Unsweetened Almond Milk contains 31.5 times more Calcium, 3 times more Copper, 11.2 times more Iron, 2.2 times more Phosphorus, more Selenium, 3.3 times more Sodium and 3.6 times more Zinc than Unsweetened Ready-to-drink Coconut Water.
Both Unsweetened Ready-to-drink Coconut Water and Shelf Stable Unsweetened Almond Milk have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Unsweetened Ready-to-drink Coconut Water has 2.7 times more Carbohydrate, 4 times more Sugars and more Fructose than Shelf Stable Unsweetened Almond Milk.
While Shelf Stable Unsweetened Almond Milk contains more Fat, more Saturated Fat, more Omega 6, more Fiber and 2.2 times more Protein than Unsweetened Ready-to-drink Coconut Water.
Both Unsweetened Ready-to-drink Coconut Water and Shelf Stable Unsweetened Almond Milk have similar amounts of Energy per 300 kcal.
Both Unsweetened Ready-to-drink Coconut Water as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Unsweetened Ready-to-drink Coconut WaterVS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond MilkShelf Stable Unsweetened Almond MilkVS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Compare Foods

Comparing Nutrients in 300 calories Unsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Weight per 300 calories

Which food has more nutrients per 300 calories - Unsweetened Ready-to-drink Coconut Water or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: