Comparing Nutrients in 14 ounces Creamed Dried Coconut Meat VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Oranges	7%	2%	91%

Macro Nutrients

	Creamed Dried Coconut Meat	Oranges	Recommended Dietary Allowance
Energy	94% 2715kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	283% 274g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	760% 243g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	37.6% 21g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	18.3% 0.24mg	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	8.93% 35.7μg	29.8% 119μg	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	6.6% 5.95mg	235% 211mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Oranges	Recommended Dietary Allowance
Calcium	10.3% 103mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	167% 13.3mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	480% 11mg	4.3% 0.099mg	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	119% 830mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	64.3% 2187mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Creamed Dried Coconut Meat vs Oranges:

• Creamed Dried Coconut Meat has 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B9 and 35.5 times more Vitamin C than Creamed Dried Coconut Meat.
• Both Creamed Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Creamed Dried Coconut Meat vs Oranges:

• Creamed Dried Coconut Meat has 17.9 times more Copper, 33.6 times more Iron, 9.2 times more Magnesium, 111.3 times more Manganese, 14.9 times more Phosphorus, 3 times more Potassium, more Sodium and 29.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium and 51.9 times more Water than Creamed Dried Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Creamed Dried Coconut Meat has 14.6 times more Energy, 575.7 times more Fat, 4083.8 times more Saturated Fat, 42 times more Omega 6, 1.8 times more Carbohydrate and 5.6 times more Protein than Raw Oranges.
• Both Creamed Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.