Comparing Nutrients in 1 kilogram Oranges VS Dried Coconut

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Oranges	Dried Coconut	Recommended Dietary Allowance
Energy	16.2% 470kcal	228% 6600kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	665% 645g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1788% 572g	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	1.06% 0.18g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	182% 237g	130g per day for Men 19-50 years
Sugars	129% 94g	101% 73.5g	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	63% 24g	429% 163g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	123% 68.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Coconut	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	231% 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	75% 300μg	22.5% 90μg	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	591% 532mg	16.7% 15mg	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	12% 1.8mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Coconut	Recommended Dietary Allowance
Calcium	40% 400mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	884% 7.96mg	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	12.5% 1mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1193% 27.5mg	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	20% 140mg	294% 2060mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	160% 5430mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	336% 185μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	183% 20mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.81% 30g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 35.5 times more Vitamin C than Dried Coconut Meat.
• While Dried Coconut Meat contains 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 5 times more Vitamin B6 and 2.4 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Dried Coconut Meat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Dried Coconut:

• Raw Oranges have 1.5 times more Calcium and 28.9 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 17.7 times more Copper, 33.2 times more Iron, 9 times more Magnesium, 109.8 times more Manganese, 14.7 times more Phosphorus, 3 times more Potassium, 37 times more Selenium, more Sodium and 28.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.3 times more Sugars than Dried Coconut Meat.
• While Dried Coconut Meat contains 14 times more Energy, 537.8 times more Fat, 3814.5 times more Saturated Fat, 39.2 times more Omega 6, 2 times more Carbohydrate, 6.8 times more Fiber and 7.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Coconut Meat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.