Comparing Nutrients in 300 calories Shredded Sweetened Dried Coconut Meat VS Oranges

Weight per 300 calories

• Shredded Sweetened Dried Coconut Meat: 60g
• Oranges: 638g

Shredded Sweetened Dried Coconut Meat has 10.7 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Shredded Sweetened Dried Coconut Meat or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Shredded Sweetened Dried Coconut Meat	2%	61%	37%
Oranges	7%	2%	91%

Macro Nutrients

	Shredded Sweetened Dried Coconut Meat	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	35.7% 26g	82.3% 59.7g	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	7.1% 2.7g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Shredded Sweetened Dried Coconut Meat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.55% 0.019mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	29.5% 0.38mg	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	1.2% 4.8μg	48% 191μg	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	0.47% 0.42mg	377% 340mg	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	1.56% 0.23mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.15% 0.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shredded Sweetened Dried Coconut Meat	Oranges	Recommended Dietary Allowance
Calcium	0.9% 9mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	32% 0.29mg	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	14.4% 1.15mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.13% 30mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	64.4% 1.5mg	6.94% 0.16mg	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	9.15% 64mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shredded Sweetened Dried Coconut Meat vs Oranges:

• Raw Oranges contain more Vitamin A, 29.9 times more Vitamin B1, 21.3 times more Vitamin B2, 6.3 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6, 40 times more Vitamin B9, 810.1 times more Vitamin C and 4.9 times more Vitamin E than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Shredded Sweetened Dried Coconut Meat vs Oranges:

• Shredded Sweetened Dried Coconut Meat has 1.8 times more Iron, 9.3 times more Manganese, 3.1 times more Selenium, more Sodium and 2.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 28.4 times more Calcium, 1.5 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 5.7 times more Potassium and 73.7 times more Water than Shredded Sweetened Dried Coconut Meat.

Comparison of macro-nutrients per 300 calories:

• Shredded Sweetened Dried Coconut Meat has 27.7 times more Fat and 196.8 times more Saturated Fat than Raw Oranges.
• While Raw Oranges contain 2.6 times more Carbohydrate, 2.3 times more Sugars, 5.7 times more Fiber and 3.5 times more Protein than Shredded Sweetened Dried Coconut Meat.
• Both Shredded Sweetened Dried Coconut Meat and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Shredded Sweetened Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.