Comparing Nutrients in 1 pound Toasted Dried Coconut VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Dried Coconut	3%	68%	29%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Toasted Dried Coconut	Florida Oranges	Recommended Dietary Allowance
Energy	93% 2685kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	220% 213g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	591% 189g	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	13.7% 2.33g	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	155% 201g	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	NA	28.6% 11g	38g per day for Men 19-50 years
Protein	43% 24g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	23% 0.28mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	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

	Toasted Dried Coconut	Florida Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	409% 3.7mg	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	192% 15.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	552% 12.7mg	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	137% 957mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	74% 2513mg	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	11% 168mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Dried Coconut VS Florida Oranges per 1 lb

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

• 1 pound of Toasted Dried Coconut has 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B5 and 6 times more Vitamin B6 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B9 and 30 times more Vitamin C than Toasted Dried Coconut Meat.
• 1 pound of Toasted Dried Coconut have insufficient amounts of Vitamin C
• Both Toasted Dried Coconut Meat as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Dried Coconut has 20.8 times more Copper, 37.7 times more Iron, 9.2 times more Magnesium, 116.7 times more Manganese, 17.6 times more Phosphorus, 3.3 times more Potassium, more Sodium and 25.6 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.6 times more Calcium and 87.1 times more Water than Toasted Dried Coconut Meat.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Dried Coconut has 12.9 times more Energy, 223.8 times more Fat, 1667.1 times more Saturated Fat, 16.6 times more Omega 6, 3.8 times more Carbohydrate and 7.6 times more Protein than Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein