Comparing Nutrients in 1 pound Sweetened Coconut Flakes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Sweetened Coconut Flakes	Fresh Orange juice	Recommended Dietary Allowance
Energy	71.3% 2068kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	131% 127g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	374% 120g	0.34% 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	5.92% 1g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	36.3% 47g	130g per day for Men 19-50 years
Sugars	230% 167g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	% 164g	% 18.8g	g per day for Men 19-50 years
Fiber	118% 45g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	25.4% 14g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	14% 0.18mg	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	34% 136μg	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	252% 227mg	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	1.2% 0.18mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	22% 0.2mg	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	85.6% 6.85mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	2.76% 0.064mg	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	26.7% 907mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	1.9% 70g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Coconut Flakes versus 1 lb of Fresh 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 Fresh Orange juice:

• 1 pound of Sweetened Coconut Flakes has 1.7 times more Vitamin B3 than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 6 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Sweetened Coconut Flakes vs Fresh Orange juice:

• 1 pound of Sweetened Coconut Flakes has 6.7 times more Copper, 7.6 times more Iron, 4.6 times more Magnesium, 68.5 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 161 times more Selenium, 285 times more Sodium and 14.2 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 5.7 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Orange juice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Coconut Flakes has 10.1 times more Energy, 140 times more Fat, 1099.8 times more Saturated Fat, 5 times more Carbohydrate, 4.4 times more Sugars, 49.5 times more Fiber and 4.5 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 212 times more Fructose than Packaged Sweetened Coconut Meat Flakes.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in one pound.