Comparing Nutrients in 1 pound Canned Coconut Milk VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Coconut Milk	Oranges with Peel	Recommended Dietary Allowance
Energy	31% 894kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	268% 85.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	32.4% 0.42mg	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	16% 63.5μg	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	5.04% 4.54mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	28.7% 0.26mg	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	187% 15mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	NA	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	62.2% 435mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.93% 331g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Coconut Milk versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Coconut Milk vs Oranges with Peel :

• 1 pound of Canned Coconut Milk has 1.3 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.5 times more Vitamin B1, more Vitamin B2, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 71 times more Vitamin C than Canned Coconut Milk.
• 1 pound of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Coconut Milk as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Coconut Milk vs Oranges with Peel :

• 1 pound of Canned Coconut Milk has 3.9 times more Copper, 4.1 times more Iron, 3.3 times more Magnesium, 4.4 times more Phosphorus and 5.1 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.9 times more Calcium than Canned Coconut Milk.
• Both Canned Coconut Milk and Oranges with Peel contain similar levels of Potassium per one pound.
• 1 pound of Canned Coconut Milk lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Coconut Milk has 3.1 times more Energy, 71.1 times more Fat, 540.4 times more Saturated Fat and 1.6 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5.5 times more Carbohydrate than Canned Coconut Milk.
• Both Canned Coconut Milk as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.