Nutrient Comparison: Navel Oranges VS Coconut per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Coconut to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Coconut:
- 14 ounces of Navel Oranges have 2.6 times more Vitamin B2, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 17.9 times more Vitamin C than Coconut.
- While 14 oz of Raw Coconut Meat contain 1.3 times more Vitamin B3 than Raw Navel Oranges.
- Both Navel Oranges and Coconut provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
- 14 ounces of Coconut have insufficient amounts of Vitamin B2
- Both Raw Navel Oranges as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Coconut:
- 14 ounces of Navel Oranges have 3.1 times more Calcium and 1.8 times more Water than Coconut.
- While 14 oz of Raw Coconut Meat contain 11.2 times more Copper, 18.7 times more Iron, 2.9 times more Magnesium, 51.7 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium, more Selenium and 13.8 times more Zinc than Raw Navel Oranges.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
- 14 ounces of Coconut lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 1.4 times more Sugars than Coconut.
- While 14 oz of Raw Coconut Meat contain 7.2 times more Energy, 223.3 times more Fat, 1746.9 times more Saturated Fat, 15.9 times more Omega 6, 4.1 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
- Both Navel Oranges and Coconut offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
- Both Raw Navel Oranges as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in 14 ounces.