Comparing Nutrients in 14 ounces Oranges VS Frostings, coconut-nut, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frostings, coconut-nut, ready-to-eat	1%	50%	49%

Macro Nutrients

	Oranges	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Energy	6.43% 187kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	71.8% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	161% 209g	130g per day for Men 19-50 years
Sugars	51% 37g	219% 159g	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	25% 9.53g	26% 9.92g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	14.3% 0.19mg	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	29.8% 119μg	2% 7.94μg	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	235% 211mg	0.88% 0.79mg	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	4.76% 0.71mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frostings, coconut-nut, ready-to-eat	Recommended Dietary Allowance
Calcium	16% 159mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	55% 0.5mg	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	4.96% 0.4mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	116% 2.67mg	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	7.94% 55.6mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.3% 344g	2.25% 83.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Frostings, coconut-nut, ready-to-eat:

• Raw Oranges have more Vitamin A, 2.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 15 times more Vitamin B9 and 266 times more Vitamin C than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 6.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Frostings, coconut-nut, ready-to-eat:

• Raw Oranges have 3.1 times more Calcium and 4.1 times more Water than Frostings, coconut-nut, ready-to-eat.
• While Frostings, coconut-nut, ready-to-eat contain 2.8 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 26.9 times more Manganese, 4.5 times more Phosphorus, 5 times more Selenium, more Sodium and 5.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Frostings, coconut-nut, ready-to-eat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frostings, coconut-nut, ready-to-eat contain 9.2 times more Energy, 200 times more Fat, 575.4 times more Saturated Fat, 19.3 times more Omega 3, 170.8 times more Omega 6, 4.5 times more Carbohydrate, 4.3 times more Sugars and 1.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Frostings, coconut-nut, ready-to-eat have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Frostings, coconut-nut, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.