Comparing Nutrients in 1 kilogram Valencia Oranges VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Valencia Oranges	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	17% 490kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	366% 355g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	983% 315g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	367% 477g	130g per day for Men 19-50 years
Sugars	NA	595% 432g	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	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	51.4% 29g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	208% 2.7mg	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	98% 390μg	20% 80μg	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	539% 485mg	7.78% 7mg	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	NA	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	40% 400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	348% 3.13mg	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	11.3% 0.9mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1076% 24.8mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	NA	304% 167μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	165% 18mg	11mg per day for Men 19-50 years
Water	23.3% 863g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Shredded Sweetened Dried Coconut Meat per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Shredded Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Valencia Oranges has 2.8 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B9 and 69.3 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 1.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Valencia Oranges as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Shredded Sweetened Dried Coconut Meat:

• 1 kilogram of Valencia Oranges has 2.7 times more Calcium and 6.9 times more Water than Shredded Sweetened Dried Coconut Meat.
• While 1 kg of Shredded Sweetened Dried Coconut Meat contains 8.5 times more Copper, 21.3 times more Iron, 5 times more Magnesium, 107.6 times more Manganese, 6.3 times more Phosphorus, 1.9 times more Potassium, more Sodium and 30.3 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Shredded Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Shredded Sweetened Dried Coconut Meat contains 10.2 times more Energy, 118.3 times more Fat, 899.1 times more Saturated Fat, 8.8 times more Omega 6, 4 times more Carbohydrate, 1.8 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Shredded Sweetened Dried Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.