Comparing Nutrients in 1 pound Florida Oranges VS Toasted Dried Coconut

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Toasted Dried Coconut	Recommended Dietary Allowance
Energy	7.2% 209kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	220% 213g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	591% 189g	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	0.83% 0.14g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	155% 201g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Toasted Dried Coconut	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	107% 1.4mg	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	19.3% 77μg	10.2% 41μg	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	227% 204mg	7.56% 6.8mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Toasted Dried Coconut	Recommended Dietary Allowance
Calcium	19.5% 195mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	409% 3.7mg	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	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	552% 12.7mg	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	7.78% 54.4mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	74% 2513mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Toasted Dried Coconut:

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

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

• 1 pound of Florida Oranges has 1.6 times more Calcium and 87.1 times more Water than Toasted Dried Coconut.
• While 1 lb of Toasted Dried Coconut Meat contains 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 Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Dried Coconut Meat contains 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 Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein