Comparing Nutrients in 14 ounces Coconut VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Coconut	Valencia Oranges	Recommended Dietary Allowance
Energy	48.4% 1405kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	1.03% 0.17g	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	36.3% 47g	130g per day for Men 19-50 years
Sugars	34% 24.7g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Coconut	Valencia 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	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	16.3% 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	121% 9.64mg	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	NA	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5.04% 187g	9.26% 343g	3700g per day for Men 19-50 years

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

• Raw Coconut Meat has 2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B9 and 14.7 times more Vitamin C than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Coconut Meat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coconut vs Valencia Oranges:

• Raw Coconut Meat has 11.8 times more Copper, 27 times more Iron, 3.2 times more Magnesium, 65.2 times more Manganese, 6.6 times more Phosphorus, 2 times more Potassium, more Sodium and 18.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia 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 7.2 times more Energy, 111.6 times more Fat, 848.5 times more Saturated Fat, 8.3 times more Omega 6, 1.3 times more Carbohydrate, 3.6 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.