Comparing Nutrients in 14 ounces Shredded Sweetened Dried Coconut Meat VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Navel Oranges	Recommended Dietary Allowance
Energy	68.6% 1988kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	390% 125g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 189g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	236% 171g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	47% 18g	23% 8.73g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.3% 2.87mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	24% 0.31mg	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	7.94% 31.8μg	33.7% 135μg	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	3.1% 2.78mg	261% 235mg	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	10.3% 1.55mg	3.97% 0.6mg	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

	Shredded Sweetened Dried Coconut Meat	Navel Oranges	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	17% 0.15mg	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	95% 7.62mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	427% 9.82mg	5% 0.12mg	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	60.7% 425mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	121% 66.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	69.3% 1040mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.35% 50g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Shredded Sweetened Dried Coconut Meat VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Shredded Sweetened Dried Coconut Meat versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Shredded Sweetened Dried Coconut Meat vs Navel Oranges:

• 14 ounces of Shredded Sweetened Dried Coconut Meat have 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.6 times more Vitamin E than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 4.3 times more Vitamin B9 and 84.4 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Navel Oranges provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• Both Shredded Sweetened Dried Coconut Meat as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Shredded Sweetened Dried Coconut Meat vs Navel Oranges:

• 14 ounces of Shredded Sweetened Dried Coconut Meat have 8 times more Copper, 14.8 times more Iron, 4.5 times more Magnesium, 85.3 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium, more Selenium, 262 times more Sodium and 22.8 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.9 times more Calcium and 6.9 times more Water than Shredded Sweetened Dried Coconut Meat.
• 14 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Shredded Sweetened Dried Coconut Meat have 10.2 times more Energy, 236.6 times more Fat, 1851.1 times more Saturated Fat, 16.9 times more Omega 6, 3.8 times more Carbohydrate, 5.1 times more Sugars, 2 times more Fiber and 3.2 times more Protein than Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Shredded Sweetened Dried Coconut Meat as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 14 ounces.