Comparing Nutrients in 1 pound Dried Coconut VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dried Coconut	Florida Oranges	Recommended Dietary Allowance
Energy	103% 2994kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	302% 293g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	811% 260g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	82.5% 107g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	195% 74g	28.6% 11g	38g per day for Men 19-50 years
Protein	55.7% 31.2g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	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	22.7% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	13.3% 2mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Florida Oranges	Recommended Dietary Allowance
Calcium	11.8% 118mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	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	188% 15mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	97% 408mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	541% 12.5mg	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	133% 934mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	72.4% 2463mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	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	83% 9.1mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coconut VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Coconut 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 Dried Coconut vs Florida Oranges:

• 1 pound of Dried Coconut has 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 2.4 times more Vitamin E than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B9 and 30 times more Vitamin C than Dried Coconut Meat.
• 1 pound of Dried Coconut have insufficient amounts of Vitamin C
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• Both Dried Coconut Meat as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Dried Coconut has 20.4 times more Copper, 36.9 times more Iron, 9 times more Magnesium, 114.4 times more Manganese, 17.2 times more Phosphorus, 3.2 times more Potassium, 37 times more Selenium, more Sodium and 25.1 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.7 times more Calcium and 29 times more Water than Dried Coconut Meat.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Coconut has 14.3 times more Energy, 307.3 times more Fat, 2288.7 times more Saturated Fat, 22.8 times more Omega 6, 2 times more Carbohydrate, 6.8 times more Fiber and 9.8 times more Protein than Florida Oranges.
• Both Dried Coconut and Florida Oranges offer comparable quantities of Sugars per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dried Coconut Meat as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in one pound.