Comparing Nutrients in 1 pound Navel Oranges VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Coconut	4%	80%	16%

Macro Nutrients

	Navel Oranges	Coconut	Recommended Dietary Allowance
Energy	7.66% 222kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	421% 135g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	9.77% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	53% 69g	130g per day for Men 19-50 years
Sugars	53% 38.6g	39% 28.3g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	107% 41g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Coconut	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	25.7% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19% 0.24mg	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	38.6% 154μg	29.5% 118μg	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	298% 268mg	16.6% 15mg	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	4.54% 0.68mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Coconut	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	219% 1.97mg	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	7.37% 0.59mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	296% 6.8mg	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	15% 104mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	83.3% 46μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	5.76% 213g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Coconut per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Coconut:

• 1 pound of Navel Oranges has 2.6 times more Vitamin B2, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 17.9 times more Vitamin C than Coconut.
• While 1 lb of Raw Coconut Meat contains 1.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Coconut provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Coconut have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Coconut:

• 1 pound of Navel Oranges has 3.1 times more Calcium and 1.8 times more Water than Coconut.
• While 1 lb of Raw Coconut Meat contains 11.2 times more Copper, 18.7 times more Iron, 2.9 times more Magnesium, 51.7 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium, more Selenium and 13.8 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 1.4 times more Sugars than Coconut.
• While 1 lb of Raw Coconut Meat contains 7.2 times more Energy, 223.3 times more Fat, 1746.9 times more Saturated Fat, 15.9 times more Omega 6, 4.1 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Coconut offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in one pound.