Comparing Nutrients in 1 kilogram 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	122% 3540kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	345% 335g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	928% 297g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	91% 119g	130g per day for Men 19-50 years
Sugars	86% 62.3g	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	237% 90g	65.8% 25g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Coconut	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	48.5% 0.63mg	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	65% 260μg	98% 390μg	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	36.7% 33mg	539% 485mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Valencia Oranges	Recommended Dietary Allowance
Calcium	14% 140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	41% 0.37mg	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	304% 24.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	652% 15mg	10% 0.23mg	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	161% 1130mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	12.7% 470g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Coconut Meat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.