Comparing Nutrients in 14 ounces Coconut VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Oranges	7%	2%	91%

Macro Nutrients

	Coconut	Oranges	Recommended Dietary Allowance
Energy	48.4% 1405kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	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	8.54% 1.45g	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	46.5% 60.4g	36% 46.6g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	94% 35.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	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	22% 0.26mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	25.8% 103μg	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	14.6% 13mg	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	6.35% 0.95mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	121% 9.64mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	64% 448mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.04% 187g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 1.9 times more Vitamin B3 and 1.3 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 16.1 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Oranges have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw 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 Coconut vs Oranges:

• Raw Coconut Meat has 9.7 times more Copper, 24.3 times more Iron, 3.2 times more Magnesium, 60 times more Manganese, 8.1 times more Phosphorus, 2 times more Potassium, 20.2 times more Selenium, more Sodium and 15.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.9 times more Calcium and 1.8 times more Water than Raw Coconut Meat.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Meat has 7.5 times more Energy, 279.1 times more Fat, 1979.9 times more Saturated Fat, 20.3 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Fiber and 3.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Sugars than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.