Comparing Nutrients in 300 calories Valencia Oranges VS Dried Coconut

Weight per 300 calories

• Valencia Oranges: 612g
• Dried Coconut: 45.5g

Dried Coconut Meat has 13.5 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Coconut	4%	83%	13%

Macro Nutrients

	Valencia Oranges	Dried Coconut	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	30.2% 29.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	81.3% 26g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	NA	4.6% 3.34g	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	40.3% 15.3g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Coconut	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	7.27% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	59.7% 239μg	1.02% 4.1μg	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	330% 297mg	0.76% 0.68mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Coconut	Recommended Dietary Allowance
Calcium	24.5% 245mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	40.2% 0.36mg	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	6.9% 0.55mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	9.74% 41mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	54.2% 1.25mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	7.26% 247mg	3400mg per day for Men 19-50 years
Selenium	NA	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.12% 17mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.037% 1.36g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 19.5 times more Vitamin B1, 5.4 times more Vitamin B2, 6.1 times more Vitamin B3, 4.2 times more Vitamin B5, 2.8 times more Vitamin B6, 58.4 times more Vitamin B9 and 435.5 times more Vitamin C than Dried Coconut Meat.
• Both Raw Valencia Oranges as well as Dried Coconut Meat have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Dried Coconut:

• Raw Valencia Oranges have 20.7 times more Calcium, 1.5 times more Magnesium, 4.4 times more Potassium and 387.6 times more Water than Dried Coconut Meat.
• While Dried Coconut Meat contains 1.6 times more Copper, 2.7 times more Iron, 8.9 times more Manganese and 2.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Coconut Meat have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have more Omega 3, 6.8 times more Carbohydrate, 2.1 times more Fiber and 2 times more Protein than Dried Coconut Meat.
• While Dried Coconut Meat contains 16 times more Fat and 121.4 times more Saturated Fat than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Coconut Meat have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Dried Coconut Meat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.