Comparing Nutrients in 1 kilogram Canned Orange Juice VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Canned Orange Juice	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	16.2% 470kcal	157% 4560kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	289% 280g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	825% 264g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	399% 519g	130g per day for Men 19-50 years
Sugars	121% 87.6g	507% 368g	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	33.5% 24.3g	0.14% 0.1g	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	% 22.7g	% 5.3g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 362g	g per day for Men 19-50 years
Fiber	7.9% 3g	261% 99g	38g per day for Men 19-50 years
Protein	12% 6.8g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	23% 0.3mg	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	60% 240μg	7.5% 30μg	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	334% 301mg	0% 0mg	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	13.3% 2mg	0% 0mg	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

	Canned Orange Juice	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	328% 2.95mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	417% 9.6mg	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	24.3% 170mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	106% 3610mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	190% 2850mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	23.7% 877g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Sweetened Coconut Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Sweetened Coconut Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Sweetened Coconut Flakes:

• 1 kilogram of Canned Orange Juice has 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 8 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 3.5 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Sweetened Coconut Flakes provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B3
• 1 kilogram of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Sweetened Coconut Flakes:

• 1 kilogram of Canned Orange Juice has 5.7 times more Water than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 13.4 times more Copper, 15.1 times more Iron, 5.1 times more Magnesium, 45.7 times more Manganese, 5.9 times more Phosphorus, 2 times more Potassium, 161 times more Selenium, 71.3 times more Sodium and 17.8 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 243 times more Fructose than Sweetened Coconut Flakes.
• While 1 kg of Packaged Sweetened Coconut Meat Flakes contains 9.7 times more Energy, 186.6 times more Fat, 1466.4 times more Saturated Fat, 4.7 times more Carbohydrate, 4.2 times more Sugars, 33 times more Fiber and 4.6 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.