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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Navel Oranges	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	82.7% 1.08mg	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	33.7% 135μg	7.94% 31.8μg	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	261% 235mg	3.1% 2.78mg	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	3.97% 0.6mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 14 ounces of Navel Oranges have 2.9 times more Calcium and 6.9 times more Water than Shredded Sweetened Dried Coconut Meat.
• While 14 oz of Shredded Sweetened Dried Coconut Meat contain 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 Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Shredded Sweetened Dried Coconut Meat contain 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 Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in 14 ounces.