Comparing Nutrients in 1 pound Creamed Dried Coconut Meat VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Creamed Dried Coconut Meat	3%	85%	12%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Creamed Dried Coconut Meat	Florida Oranges	Recommended Dietary Allowance
Energy	107% 3103kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	323% 313g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	868% 278g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	57% 41.5g	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	NA	28.6% 11g	38g per day for Men 19-50 years
Protein	43% 24g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Creamed Dried Coconut Meat	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.6% 3.68mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	17.8% 0.23mg	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	10.2% 41μg	19.3% 77μg	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	7.56% 6.8mg	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Creamed Dried Coconut Meat	Florida Oranges	Recommended Dietary Allowance
Calcium	11.8% 118mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	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	191% 15.2mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	4.73% 0.11mg	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	135% 948mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	73.5% 2499mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.2% 7.57g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Creamed Dried Coconut Meat VS Florida Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Creamed Dried Coconut Meat vs Florida Oranges:

• 1 pound of Creamed Dried Coconut Meat has 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5 and 6 times more Vitamin B6 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B9 and 30 times more Vitamin C than Creamed Dried Coconut Meat.
• 1 pound of Creamed Dried Coconut Meat have insufficient amounts of Vitamin C
• Both Creamed Dried Coconut Meat as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Creamed Dried Coconut Meat vs Florida Oranges:

• 1 pound of Creamed Dried Coconut Meat has 20.7 times more Copper, 37.3 times more Iron, 9.2 times more Magnesium, 116 times more Manganese, 17.4 times more Phosphorus, 3.3 times more Potassium, more Sodium and 25.5 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.7 times more Calcium and 52.2 times more Water than Creamed Dried Coconut Meat.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Creamed Dried Coconut Meat has 14.9 times more Energy, 329 times more Fat, 2450.3 times more Saturated Fat, 24.4 times more Omega 6, 1.9 times more Carbohydrate and 7.6 times more Protein than Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein