Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Florida Oranges	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	16% 460kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	327% 317g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	878% 281g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	315% 409g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	118% 45g	38g per day for Men 19-50 years
Protein	12.5% 7g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	25% 0.3mg	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	25% 4mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	182% 2.37mg	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	42.5% 170μg	17.5% 70μg	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	500% 450mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	43% 430mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	342% 3.08mg	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	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	944% 21.7mg	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	17% 120mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	145% 16mg	11mg per day for Men 19-50 years
Water	23.6% 871g	6.3% 233g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Flaked Sweetened Dried Coconut Meat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kilogram of Florida Oranges has 3.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 2.5 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Florida Oranges.
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Flaked Sweetened Dried Coconut Meat:

• 1 kilogram of Florida Oranges has 3.1 times more Calcium and 3.7 times more Water than Canned Flaked Sweetened Dried Coconut Meat.
• While 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 7.9 times more Copper, 20.4 times more Iron, 4.9 times more Magnesium, 90.5 times more Manganese, 8.6 times more Phosphorus, 1.9 times more Potassium and 19.9 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Flaked Sweetened Dried Coconut Meat contains 9.6 times more Energy, 150.9 times more Fat, 1124 times more Saturated Fat, 11.2 times more Omega 6, 3.5 times more Carbohydrate, 1.9 times more Fiber and 4.8 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein