Comparing Nutrients in 1 pound Fresh Orange juice VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Fresh Orange juice	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	7.04% 204kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	261% 83.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	19.5% 25.3g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.5% 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	34% 136μg	16% 63.5μg	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	252% 227mg	5.54% 5mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	5% 50mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	118% 1.07mg	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	11.3% 0.91mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	160% 3.67mg	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	11% 77mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11% 401g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Frozen Coconut Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Frozen Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Frozen Coconut Milk:

• 1 pound of Fresh Orange juice has 3.9 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and 45.5 times more Vitamin C than Frozen Coconut Milk.
• While 1 lb of Frozen Coconut Milk contains 1.7 times more Vitamin B3 than Raw Orange juice.
• Both Fresh Orange juice and Frozen Coconut Milk provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Frozen Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Orange juice as well as Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Frozen Coconut Milk:

• 1 pound of Fresh Orange juice has 1.2 times more Water than Frozen Coconut Milk.
• While 1 lb of Frozen Coconut Milk contains 5.3 times more Copper, 4.1 times more Iron, 2.9 times more Magnesium, 57.8 times more Manganese, 3.5 times more Phosphorus and 11.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Frozen Coconut Milk contain similar levels of Potassium per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Frozen Coconut Milk lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 1.9 times more Carbohydrate than Frozen Coconut Milk.
• While 1 lb of Frozen Coconut Milk contains 4.5 times more Energy, 104 times more Fat, 768.5 times more Saturated Fat and 2.3 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy and Protein
• Both Raw Orange juice as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in one pound.