Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Orange Juice	Recommended Dietary Allowance
Energy	71.3% 2068kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	38.4% 50g	130g per day for Men 19-50 years
Sugars	230% 167g	55% 39.7g	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	0.063% 0.045g	15.2% 11g	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	% 2.4g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 164g	% 18.4g	g per day for Men 19-50 years
Fiber	118% 45g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	25.4% 14g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11% 0.14mg	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	3.4% 13.6μg	27.2% 109μg	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	152% 137mg	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	0% 0mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	85.6% 6.85mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	4.14% 0.095mg	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	64.8% 454mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	48% 1637mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	86% 1293mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1.9% 70g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Coconut Flakes versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Coconut Flakes vs Canned Orange Juice:

• 1 pound of Sweetened Coconut Flakes has 3.5 times more Vitamin B3 than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 8 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Orange Juice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Sweetened Coconut Flakes vs Canned Orange Juice:

• 1 pound of Sweetened Coconut Flakes has 13.4 times more Copper, 15.1 times more Iron, 5.1 times more Magnesium, 45.7 times more Manganese, 5.9 times more Phosphorus, 2 times more Potassium, 161 times more Selenium, 71.3 times more Sodium and 17.8 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 5.7 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Packaged Sweetened Coconut Meat Flakes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Coconut Flakes has 9.7 times more Energy, 186.6 times more Fat, 1466.4 times more Saturated Fat, 4.7 times more Carbohydrate, 4.2 times more Sugars, 33 times more Fiber and 4.6 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 243 times more Fructose than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.