Comparing Nutrients in 1 pound Canned Coconut Cream sweetened VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Coconut Cream sweetened	Navel Oranges	Recommended Dietary Allowance
Energy	56% 1619kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	219% 70g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 241g	43.8% 57g	130g per day for Men 19-50 years
Sugars	322% 234g	53% 38.6g	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	0% 0g	14% 10.2g	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	% 0g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 234g	% 19.4g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	9.48% 5.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.08% 0.17mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	27.6% 0.36mg	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	16% 63.5μg	38.6% 154μg	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	0% 0mg	298% 268mg	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	3.93% 0.59mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Navel Oranges	Recommended Dietary Allowance
Calcium	1.8% 18mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	19.7% 0.18mg	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	7.37% 0.59mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	5.7% 0.13mg	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	14.3% 100mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	3.55% 131g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Cream sweetened VS Navel Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Coconut Cream sweetened vs Navel Oranges:

• 1 lb of Raw Navel Oranges contains 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 11.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Canned Coconut Cream sweetened as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Coconut Cream sweetened vs Navel Oranges:

• 1 pound of Canned Coconut Cream sweetened has 6.1 times more Copper, 1.5 times more Magnesium, 28.1 times more Manganese, more Selenium, 36 times more Sodium and 7.5 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 10.8 times more Calcium, 1.6 times more Potassium and 3 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Navel Oranges contain similar levels of Phosphorus per one pound.
• 1 pound of Canned Coconut Cream sweetened lack sufficient amounts of Calcium
• 1 pound of Navel Oranges lack sufficient amounts of Manganese, Selenium and Zinc
• Both Canned Coconut Cream sweetened as well as Raw Navel Oranges lack sufficient amounts of Iron in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Cream sweetened has 7.3 times more Energy, 108.7 times more Fat, 910.1 times more Saturated Fat, 4.2 times more Carbohydrate, 6.1 times more Sugars and 1.3 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains more Fructose and 11 times more Fiber than Canned Coconut Cream sweetened.
• 1 pound of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Canned Coconut Cream sweetened as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one pound.