Comparing Nutrients in 300 calories OrangesVS Coconut Water

Weight per 300 calories

Oranges

638g

Coconut Water

1579g

Oranges have 2.5 times more energy per 100g than Coconut Water. It has low energy density when compared to other foods. Coconut Water (liquid From Coconuts) having very low energy density.

Which food has more nutrients per 300 calories - Oranges or Coconut Water?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Coconut Water

15%

76%

300 kcal ▼

Macro Nutrients

Orangesvs Coconut Water

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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0.79%0.77g

Fat

3.26%3.16g

0.77 gvs3.16 g

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

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0.3%0.096g

Saturated Fat

8.7%2.78g

0.096 gvs2.78 g

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

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2.8%0.045g

Omega 3

0%0g

0.045 gvs0 g

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

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0.68%0.11g

Omega 6

0.19%0.032g

0.11 gvs0.032 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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57.7%75g

Carbohydrate

45%58.6g

75 gvs58.6 g

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

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82.3%59.7g

Sugars

57%41.2g

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

59.7 gvs41.2 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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40.3%15.3g

Fiber

45.7%17.4g

15.3 gvs17.4 g

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

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10.7%6g

Protein

20.3%11.4g

6 gvs11.4 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Coconut Water

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

39.5%0.47mg

Thiamine

0.56 mgvs0.47 mg

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

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19.6%0.26mg

Vitamin B2

69.2%0.9mg

Riboflavin

0.26 mgvs0.9 mg

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

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11.3%1.8mg

Vitamin B3

7.9%1.26mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.26 mg

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

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32%1.6mg

Vitamin B5

13.6%0.68mg

Pantothenic acid

1.6 mgvs0.68 mg

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

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29.5%0.38mg

Vitamin B6

39%0.51mg

Pyridoxine

0.38 mgvs0.51 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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48%191μg

Vitamin B9

12%47.4μg

Folates and Folic Acid

191 μgvs47.4 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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377%340mg

Vitamin C

42%38mg

Ascorbic acid

340 mgvs38 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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7.66%1.15mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

1.15 mgvs0 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

Orangesvs Coconut Water

25.5%255mg

Calcium

38%379mg

255 mgvs379 mg

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

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32%0.29mg

Copper

70%0.63mg

0.29 mgvs0.63 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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7.98%0.64mg

Iron

57.2%4.58mg

0.64 mgvs4.58 mg

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

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15%64mg

Magnesium

94%395mg

64 mgvs395 mg

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

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6.94%0.16mg

Manganese

97%2.24mg

0.16 mgvs2.24 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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12.8%89.4mg

Phosphorus

45%316mg

89.4 mgvs316 mg

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

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34%1155mg

Potassium

116%3947mg

1155 mgvs3947 mg

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

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5.8%3.2μg

Selenium

28.7%15.8μg

3.2 μgvs15.8 μg

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

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0%0mg

Sodium

111%1658mg

0 mgvs1658 mg

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

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4.06%0.45mg

Zinc

14.4%1.58mg

0.45 mgvs1.58 mg

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

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15%554g

Water

40.5%1500g

554 gvs1500 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 Oranges vs Coconut Water:

Raw Oranges have more Vitamin A, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 4 times more Vitamin B9, 9 times more Vitamin C and more Vitamin E than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 3.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges and Coconut Water (liquid From Coconuts) have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Oranges as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Coconut Water:

Coconut Water (liquid From Coconuts) contain 1.5 times more Calcium, 2.2 times more Copper, 7.2 times more Iron, 6.2 times more Magnesium, 14.1 times more Manganese, 3.5 times more Phosphorus, 3.4 times more Potassium, 4.9 times more Selenium, more Sodium, 3.5 times more Zinc and 2.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.3 times more Carbohydrate and 1.4 times more Sugars than Coconut Water (liquid From Coconuts).
While Coconut Water (liquid From Coconuts) contain 4.1 times more Fat, 29 times more Saturated Fat and 1.9 times more Protein than Raw Oranges.
Both Raw Oranges and Coconut Water (liquid From Coconuts) have similar amounts of Energy and Fiber per 300 kcal.
Both Raw Oranges as well as Coconut Water (liquid From Coconuts) have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCoconut WaterVS Valencia OrangesOrangesVS HazelnutsCoconut WaterVS Hazelnuts

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Coconut Water

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Coconut Water?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: