Comparing Nutrients in 1 pound Valencia Oranges VS Shredded Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Shredded Sweetened Dried Coconut Meat	2%	61%	37%

Macro Nutrients

	Valencia Oranges	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	7.66% 222kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	446% 143g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	270% 196g	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	30% 11.3g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	95% 1.23mg	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	44.2% 177μg	9.07% 36.3μg	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	244% 220mg	3.53% 3.18mg	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	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Shredded Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	18% 181mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	158% 1.4mg	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	5.1% 0.41mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	488% 11.2mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	138% 75.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Shredded Sweetened Dried Coconut Meat:

• Raw Valencia Oranges have more Vitamin A, 2.8 times more Vitamin B1, 2 times more Vitamin B2, 4.9 times more Vitamin B9 and 69.3 times more Vitamin C than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 1.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Shredded Sweetened Dried Coconut Meat:

• Raw Valencia Oranges have 2.7 times more Calcium and 6.9 times more Water than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 8.5 times more Copper, 21.3 times more Iron, 5 times more Magnesium, 107.6 times more Manganese, 6.3 times more Phosphorus, 1.9 times more Potassium, more Sodium and 30.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have more Omega 3 than Shredded Sweetened Dried Coconut Meat.
• While Shredded Sweetened Dried Coconut Meat contains 10.2 times more Energy, 118.3 times more Fat, 899.1 times more Saturated Fat, 8.8 times more Omega 6, 4 times more Carbohydrate, 1.8 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Shredded Sweetened Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.