Comparing Nutrients in 14 ounces Dried Coconut VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Coconut	Oranges	Recommended Dietary Allowance
Energy	90% 2619kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	264% 256g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	710% 227g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	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	72.2% 94g	36% 46.6g	130g per day for Men 19-50 years
Sugars	40.2% 29g	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	170% 64.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 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	11.6% 1.75mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Oranges	Recommended Dietary Allowance
Calcium	10.3% 103mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	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	165% 13mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	474% 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	117% 818mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	134% 73.4μg	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	72.5% 7.98mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.3% 344g	3700g per day for Men 19-50 years

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

• Dried Coconut Meat has 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 5 times more Vitamin B6 and 2.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 35.5 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Dried Coconut vs Oranges:

• Dried Coconut Meat has 17.7 times more Copper, 33.2 times more Iron, 9 times more Magnesium, 109.8 times more Manganese, 14.7 times more Phosphorus, 3 times more Potassium, 37 times more Selenium, more Sodium and 28.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium and 28.9 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Dried Coconut Meat has 14 times more Energy, 537.8 times more Fat, 3814.5 times more Saturated Fat, 39.2 times more Omega 6, 2 times more Carbohydrate, 6.8 times more Fiber and 7.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Sugars than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.