Comparing Nutrients in 1 kilogram Navel Oranges VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Coconut	4%	80%	16%

Macro Nutrients

	Navel Oranges	Coconut	Recommended Dietary Allowance
Energy	17% 490kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	928% 297g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	117% 152g	130g per day for Men 19-50 years
Sugars	117% 85g	86% 62.3g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	237% 90g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Coconut	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	41.5% 0.54mg	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	85% 340μg	65% 260μg	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	657% 591mg	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Coconut	Recommended Dietary Allowance
Calcium	43% 430mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	483% 4.35mg	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	16.3% 1.3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	652% 15mg	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	33% 230mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	100% 11mg	11mg per day for Men 19-50 years
Water	23.2% 860g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Coconut per 1 kg

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

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

• 1 kilogram of Navel Oranges has 2.6 times more Vitamin B2, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 17.9 times more Vitamin C than Coconut.
• While 1 kg of Raw Coconut Meat contains 1.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Coconut provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Coconut:

• 1 kilogram of Navel Oranges has 3.1 times more Calcium and 1.8 times more Water than Coconut.
• While 1 kg of Raw Coconut Meat contains 11.2 times more Copper, 18.7 times more Iron, 2.9 times more Magnesium, 51.7 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium, more Selenium and 13.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.4 times more Sugars than Coconut.
• While 1 kg of Raw Coconut Meat contains 7.2 times more Energy, 223.3 times more Fat, 1746.9 times more Saturated Fat, 15.9 times more Omega 6, 4.1 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Coconut offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in one kilogram.