Nutrient Comparison: Coconut VS Oranges with Peel per 14 oz
Compare the macro and micronutrient content in 14 oz of Coconut versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Coconut vs Oranges with Peel :
- 14 oz of Raw Oranges with Peel contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B6 and 21.5 times more Vitamin C than Raw Coconut Meat.
- Both Coconut and Oranges with Peel provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 14 ounces.
- 14 ounces of Coconut have insufficient amounts of Vitamin B2
- Both Raw Coconut Meat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Coconut vs Oranges with Peel :
- 14 ounces of Coconut have 7.6 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 5.1 times more Phosphorus, 1.8 times more Potassium, 14.4 times more Selenium and 10 times more Zinc than Oranges with Peel .
- While 14 oz of Raw Oranges with Peel contain 5 times more Calcium and 1.8 times more Water than Raw Coconut Meat.
- 14 ounces of Coconut lack sufficient amounts of Calcium
- 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Coconut have 5.6 times more Energy, 111.6 times more Fat, 848.5 times more Saturated Fat, 8.3 times more Omega 6, 2 times more Fiber and 2.6 times more Protein than Oranges with Peel .
- Both Coconut and Oranges with Peel offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Oranges with Peel provide inadequate amounts of Omega 6
- Both Raw Coconut Meat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 14 ounces.