Comparing Nutrients in 1 pound Toasted Dried Coconut VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Toasted Dried Coconut	Chilled Orange Juice	Recommended Dietary Allowance
Energy	93% 2685kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	NA	52% 37.7g	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	NA	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	3.6% 1.36g	38g per day for Men 19-50 years
Protein	43% 24g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Dried Coconut	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	26.5% 0.34mg	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	21.5% 86μg	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	169% 152mg	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	6.05% 0.91mg	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

	Toasted Dried Coconut	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	12.2% 122mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	409% 3.7mg	21% 0.19mg	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	192% 15.4mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	552% 12.7mg	4.54% 0.1mg	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	137% 957mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Dried Coconut vs Chilled Orange Juice:

• 1 pound of Toasted Dried Coconut has 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5 and 4 times more Vitamin B6 than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.1 times more Vitamin B9 and 22.4 times more Vitamin C than Toasted Dried Coconut Meat.
• 1 pound of Toasted Dried Coconut have insufficient amounts of Vitamin C
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Toasted Dried Coconut Meat as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Dried Coconut vs Chilled Orange Juice:

• 1 pound of Toasted Dried Coconut has 2.5 times more Calcium, 19.3 times more Copper, 26.1 times more Iron, 8.4 times more Magnesium, 121.8 times more Manganese, 12.4 times more Phosphorus, 3.1 times more Potassium, 18.5 times more Sodium and 29.3 times more Zinc than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 87.2 times more Water than Toasted Dried Coconut Meat.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Dried Coconut has 12.1 times more Energy, 391.7 times more Fat, 2977 times more Saturated Fat, 22.3 times more Omega 6, 3.8 times more Carbohydrate and 7.8 times more Protein than Chilled Orange Juice.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Omega 6 and Protein