Comparing Nutrients in 100 calories Coconut WaterVS Oranges

Weight per 100 calories

Coconut Water

526g

Oranges

213g

Raw Oranges have 2.5 times more energy per unit of mass than Coconut Water (liquid From Coconuts), which is low in comparison to other foods. Coconut Water having very low energy density.

Which food has more nutrients per 100 calories - Coconut Water or Oranges?

Macros Ratio

Protein Fat Carbs

Coconut Water

15%

76%

Oranges

91%

100 kcal ▼

Macro Nutrients

Coconut Watervs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.1%1.05g

Fat

0.26%0.26g

1.05 gvs0.26 g

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

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2.9%0.93g

Saturated Fat

0.1%0.032g

0.93 gvs0.032 g

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

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0%0g

Omega 3

0.93%0.015g

0 gvs0.015 g

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

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0.062%0.011g

Omega 6

0.23%0.038g

0.011 gvs0.038 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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15%19.5g

Carbohydrate

19.2%25g

19.5 gvs25 g

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

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19%13.7g

Sugars

27.4%20g

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

13.7 gvs20 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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15.2%5.8g

Fiber

13.4%5.1g

5.8 gvs5.1 g

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

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6.77%3.8g

Protein

3.57%2g

3.8 gvs2 g

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

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Vitamins

Coconut Watervs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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13%0.16mg

Vitamin B1

15.4%0.19mg

Thiamine

0.16 mgvs0.19 mg

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

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23%0.3mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.3 mgvs0.085 mg

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

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2.63%0.42mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.42 mgvs0.6 mg

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

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4.53%0.23mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.23 mgvs0.53 mg

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

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13%0.17mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.17 mgvs0.13 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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3.95%15.8μg

Vitamin B9

16%64μg

Folates and Folic Acid

15.8 μgvs64 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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14%12.6mg

Vitamin C

126%113mg

Ascorbic acid

12.6 mgvs113 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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0%0mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0 mgvs0.38 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

Coconut Watervs Oranges

12.6%126mg

Calcium

8.5%85mg

126 mgvs85 mg

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

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23.4%0.21mg

Copper

10.6%0.096mg

0.21 mgvs0.096 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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19%1.53mg

Iron

2.66%0.21mg

1.53 mgvs0.21 mg

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

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31.3%132mg

Magnesium

5.07%21.3mg

132 mgvs21.3 mg

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

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32.5%0.75mg

Manganese

2.3%0.053mg

0.75 mgvs0.053 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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15%105mg

Phosphorus

4.26%29.8mg

105 mgvs29.8 mg

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

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38.7%1316mg

Potassium

11.3%385mg

1316 mgvs385 mg

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

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9.57%5.26μg

Selenium

1.93%1.06μg

5.26 μgvs1.06 μg

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

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37%553mg

Sodium

0%0mg

553 mgvs0 mg

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

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4.8%0.53mg

Zinc

1.35%0.15mg

0.53 mgvs0.15 mg

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

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13.5%500g

Water

5%185g

500 gvs185 g

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

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Lets compare vitamin content per 100 calories of Coconut Water vs Oranges:

Coconut Water (liquid From Coconuts) have 3.5 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 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).
Both Coconut Water (liquid From Coconuts) and Raw Oranges have similar amounts of Vitamin B1 per 100 kcal.
Both Coconut Water (liquid From Coconuts) as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Coconut Water vs Oranges:

Coconut Water (liquid From Coconuts) have 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 100 calories:

Coconut Water (liquid From Coconuts) have 4.1 times more Fat, 29 times more Saturated Fat and 1.9 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Carbohydrate and 1.4 times more Sugars than Coconut Water (liquid From Coconuts).
Both Coconut Water (liquid From Coconuts) and Raw Oranges have similar amounts of Energy and Fiber per 100 kcal.
Both Coconut Water (liquid From Coconuts) as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Coconut WaterVS HazelnutsOrangesVS HazelnutsCoconut WaterVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Coconut WaterVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Coconut Water or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: