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

Macros Ratio

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

Macro Nutrients

	Canned Flaked Sweetened Dried Coconut Meat	Florida Oranges	Recommended Dietary Allowance
Energy	69.3% 2009kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	398% 127g	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	9.26% 1.57g	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	143% 186g	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	53.7% 20.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	27% 15g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Flaked Sweetened 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	11.3% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.65% 1.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.4% 2.87mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	7.94% 31.8μg	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	0% 0mg	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

	Canned Flaked Sweetened Dried Coconut Meat	Florida Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	104% 8.35mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	66.7% 467mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	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	6.05% 91mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	65.6% 7.2mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	2.85% 106g	10.7% 395g	3700g per day for Men 19-50 years

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

• Canned Flaked Sweetened Dried Coconut Meat has 2.5 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 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.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Flaked Sweetened Dried Coconut Meat has 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, more Sodium and 19.9 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.1 times more Calcium and 3.7 times more Water than Canned Flaked Sweetened Dried Coconut Meat.

Comparison of macro-nutrients per 1 pound:

• Canned Flaked Sweetened Dried Coconut Meat has 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.
• Both Canned Flaked Sweetened Dried Coconut Meat as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.