Comparing Nutrients in 300 calories Oranges with Peel VS Frozen Coconut Milk

Weight per 300 calories

• Oranges with Peel: 476g
• Frozen Coconut Milk: 149g

Frozen Coconut Milk has 3.2 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Frozen Coconut Milk?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Oranges with Peel	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	85.6% 27.4g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	6.37% 8.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	56.4% 21.4g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	4.27% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Coconut Milk	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	2.85% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.23% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	3.43% 0.045mg	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	35.7% 143μg	5.2% 20.8μg	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	376% 338mg	1.8% 1.63mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	33.3% 333mg	0.59% 5.94mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	38.8% 0.35mg	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	47.6% 3.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	11.3% 47.5mg	420mg per day for Men 19-50 years
Manganese	NA	52.2% 1.2mg	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% 105mg	12.5% 87.6mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	7.97% 0.88mg	11mg per day for Men 19-50 years
Water	10.6% 392g	2.87% 106g	3700g per day for Men 19-50 years

Oranges With Peel VS Frozen Coconut Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Frozen Coconut Milk?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Frozen Coconut Milk:

• 300 calories of Oranges with Peel have more Vitamin A, 13.9 times more Vitamin B1, more Vitamin B2, 2.4 times more Vitamin B3, 6.6 times more Vitamin B5, 9.9 times more Vitamin B6, 6.9 times more Vitamin B9 and 207 times more Vitamin C than Frozen Coconut Milk.
• 300 calories of Frozen Coconut Milk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Frozen Coconut Milk:

• 300 calories of Oranges with Peel have 56.1 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium, 2.7 times more Potassium and 3.7 times more Water than Frozen Coconut Milk.
• While 300 kcal of Frozen Coconut Milk contain 1.3 times more Copper and 1.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Coconut Milk contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 8.9 times more Carbohydrate and 2.6 times more Protein than Frozen Coconut Milk.
• While 300 kcal of Frozen Coconut Milk contain 21.6 times more Fat and 164.4 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Coconut Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Coconut Milk provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in 300 calories.