Comparing Nutrients in 1 kilogram Coconut Milk VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Coconut Milk	4%	87%	9%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Coconut Milk	Navel Oranges	Recommended Dietary Allowance
Energy	79.3% 2300kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	661% 211g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	96% 125g	130g per day for Men 19-50 years
Sugars	46% 33.4g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	58% 22g	58% 22g	38g per day for Men 19-50 years
Protein	41% 23g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Coconut Milk	Navel 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	21.7% 0.26mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	60.8% 0.79mg	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	40% 160μg	85% 340μg	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	31% 28mg	657% 591mg	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	10% 1.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut Milk	Navel Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	296% 2.66mg	43.3% 0.39mg	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	205% 16.4mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	12.6% 0.29mg	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	143% 1000mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	18.3% 676g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Coconut Milk VS Navel Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Coconut Milk versus 1 kg of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Coconut Milk vs Navel Oranges:

• 1 kilogram of Coconut Milk has 1.8 times more Vitamin B3 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.6 times more Vitamin B1, more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 21.1 times more Vitamin C than Raw Coconut Milk.
• 1 kilogram of Coconut Milk have insufficient amounts of Vitamin B2
• Both Raw Coconut Milk as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Coconut Milk vs Navel Oranges:

• 1 kilogram of Coconut Milk has 6.8 times more Copper, 12.6 times more Iron, 3.4 times more Magnesium, 31.6 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, more Selenium and 8.4 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.7 times more Calcium and 1.3 times more Water than Raw Coconut Milk.
• 1 kilogram of Coconut Milk lack sufficient amounts of Calcium
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coconut Milk has 4.7 times more Energy, 158.9 times more Fat, 1243.5 times more Saturated Fat and 2.5 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2.3 times more Carbohydrate and 2.5 times more Sugars than Raw Coconut Milk.
• Both Coconut Milk and Navel Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Coconut Milk as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.