Comparing Nutrients in 300 calories Coconut VS Oranges

Weight per 300 calories

• Coconut: 84.7g
• Oranges: 638g

Coconut has 7.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Coconut or Oranges?

Macros Ratio

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

Macro Nutrients

	Coconut	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	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	1.82% 0.31g	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	9.93% 13g	57.7% 75g	130g per day for Men 19-50 years
Sugars	7.3% 5.28g	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	20% 7.63g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Coconut	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	4.66% 0.056mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.52% 0.046mg	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	5.5% 22μg	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	3.1% 2.8mg	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	1.36% 0.2mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	25.7% 2.06mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	6.46% 27mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	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	13.7% 96mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.56μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.47% 0.93mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	1.08% 40g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Coconut vs Oranges:

• Raw Oranges contain more Vitamin A, 9.9 times more Vitamin B1, 15.1 times more Vitamin B2, 3.9 times more Vitamin B3, 6.3 times more Vitamin B5, 8.4 times more Vitamin B6, 8.7 times more Vitamin B9, 121.4 times more Vitamin C and 5.6 times more Vitamin E than Raw Coconut Meat.
• Both Raw 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 Coconut vs Oranges:

• Raw Coconut Meat has 1.3 times more Copper, 3.2 times more Iron, 8 times more Manganese, 2.7 times more Selenium and 2.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 21.5 times more Calcium, 2.4 times more Magnesium, 3.8 times more Potassium and 13.9 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Oranges have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Coconut Meat has 37.1 times more Fat and 262.9 times more Saturated Fat than Raw Oranges.
• While Raw Oranges contain 5.8 times more Carbohydrate, 11.3 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Raw Coconut Meat.
• Both Raw Coconut Meat and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Raw Coconut Meat as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.