Comparing Nutrients in 1 pound Oranges with Peel VS Sweetened Coconut Flakes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Sweetened Coconut Flakes	3%	53%	44%

Macro Nutrients

	Oranges with Peel	Sweetened Coconut Flakes	Recommended Dietary Allowance
Energy	9.85% 286kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	374% 120g	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	5.92% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	181% 235g	130g per day for Men 19-50 years
Sugars	NA	230% 167g	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	0.063% 0.045g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 164g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	118% 45g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	3.4% 13.6μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sweetened Coconut Flakes	Recommended Dietary Allowance
Calcium	31.8% 318mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	149% 1.34mg	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	45.4% 3.63mg	85.6% 6.85mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	189% 4.35mg	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	14.3% 100mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	10% 373g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Sweetened Coconut Flakes per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Sweetened Coconut Flakes:

• 1 pound of Oranges with Peel has 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• 1 pound of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Sweetened Coconut Flakes:

• 1 pound of Oranges with Peel has 6.4 times more Calcium and 5.3 times more Water than Sweetened Coconut Flakes.
• While 1 lb of Packaged Sweetened Coconut Meat Flakes contains 5.2 times more Copper, 1.9 times more Iron, 3.6 times more Magnesium, 4.5 times more Phosphorus, 1.8 times more Potassium, 23 times more Selenium, 142.5 times more Sodium and 6.5 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 pound of Sweetened Coconut Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Packaged Sweetened Coconut Meat Flakes contains 7.2 times more Energy, 93.3 times more Fat, 754.2 times more Saturated Fat, 3.3 times more Carbohydrate, 2.2 times more Fiber and 2.4 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 and Omega 6 in one pound.