Comparing Nutrients in 500 calories Unsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Weight per 500 calories

Unsweetened Ready-to-drink Coconut Water

2778g

Shelf Stable Unsweetened Almond Milk

3333g

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

Which food has more nutrients per 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0%0g

Fat

33%32g

0 gvs32 g

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

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0%0g

Saturated Fat

8.33%2.67g

0 gvs2.67 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

49.4%8.4g

0 gvs8.4 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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91%118g

Carbohydrate

33.6%43.7g

118 gvs43.7 g

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

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150%109g

Sugars

37.2%27g

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

109 gvs27 g

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

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82%59.4g

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]

59.4 gvs0 g

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

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%22.8g

Glucose

%0g

22.8 gvs0 g

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

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%26.7g

Sucrose

%27g

26.7 gvs27 g

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

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0%0g

Fiber

17.5%6.67g

0 gvs6.67 g

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

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11%6.1g

Protein

24%13.3g

6.1 gvs13.3 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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69.4%0.83mg

Vitamin B1

0%0mg

Thiamine

0.83 mgvs0 mg

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

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0%0mg

Vitamin B2

25.6%0.33mg

Riboflavin

0 mgvs0.33 mg

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

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0%0mg

Vitamin B3

14.6%2.33mg

Niacin, nicotinic acid, niacinamide

0 mgvs2.33 mg

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

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Vitamin B5

6.67%0.33mg

Pantothenic acid

NA mgvs0.33 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

113%34μg

Biotin

NA μgvs34 μg

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

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0%0μg

Vitamin B9

8.33%33.3μg

Folates and Folic Acid

0 μgvs33.3 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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306%275mg

Vitamin C

0%0mg

Ascorbic acid

275 mgvs0 mg

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

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0%0IU

Vitamin D

228%1367IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs1367 IU

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

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0%0mg

Vitamin E

1407%211mg

Tocopherols and Tocotrienols

0 mgvs211 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

19.4%194mg

Calcium

613%6133mg

194 mgvs6133 mg

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

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24.7%0.22mg

Copper

74%0.67mg

0.22 mgvs0.67 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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10.4%0.83mg

Iron

117%9.33mg

0.83 mgvs9.33 mg

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

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39.7%167mg

Magnesium

47.6%200mg

167 mgvs200 mg

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

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267%6.14mg

Manganese

58%1.33mg

6.14 mgvs1.33 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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20%139mg

Phosphorus

43%300mg

139 mgvs300 mg

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

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135%4583mg

Potassium

65.7%2233mg

4583 mgvs2233 mg

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

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0%0μg

Selenium

6.06%3.33μg

0 μgvs3.33 μg

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

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48%722mg

Sodium

160%2400mg

722 mgvs2400 mg

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

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5.05%0.56mg

Zinc

18%2mg

0.56 mgvs2 mg

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

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71.3%2640g

Water

87%3218g

2640 gvs3218 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Unsweetened Ready-to-drink Coconut WaterVS Shelf Stable Unsweetened Almond Milk

Weight per 500 calories

Which food has more nutrients per 500 calories - Unsweetened Ready-to-drink Coconut Water or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: