Comparing Nutrients in 500 calories Canned Coconut Cream sweetened VS Oranges

Weight per 500 calories

• Canned Coconut Cream sweetened: 140g
• Oranges: 1064g

Canned Coconut Cream sweetened has 7.6 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 500 calories - Canned Coconut Cream sweetened or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Cream sweetened	1%	40%	59%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Coconut Cream sweetened	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	67.7% 21.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	96% 125g	130g per day for Men 19-50 years
Sugars	99% 72g	137% 99g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 72g	NA	g per day for Men 19-50 years
Fiber	0.74% 0.28g	67% 25.5g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Cream sweetened	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.57% 0.031mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.3% 0.056mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.053mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.57% 0.23mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.12% 0.041mg	49% 0.64mg	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	4.9% 19.6μg	79.8% 319μg	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% 0mg	629% 566mg	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	1.2% 0.18mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Cream sweetened	Oranges	Recommended Dietary Allowance
Calcium	0.56% 5.6mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	53% 0.48mg	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	2.28% 0.18mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	11.6% 0.27mg	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	4.4% 31mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	4.16% 141mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	3.36% 50.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.64% 0.84mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Coconut Cream sweetened vs Oranges:

• Raw Oranges contain more Vitamin A, 30 times more Vitamin B1, 7.6 times more Vitamin B2, 56.4 times more Vitamin B3, 11.6 times more Vitamin B5, 15.7 times more Vitamin B6, 16.3 times more Vitamin B9, more Vitamin C and 10.5 times more Vitamin E than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Coconut Cream sweetened vs Oranges:

• Canned Coconut Cream sweetened has 4.3 times more Manganese and 1.4 times more Selenium than Raw Oranges.
• While Raw Oranges contain 76 times more Calcium, 1.4 times more Copper, 5.8 times more Iron, 4.5 times more Magnesium, 4.8 times more Phosphorus, 13.6 times more Potassium and 22.7 times more Water than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Coconut Cream sweetened has 17.9 times more Fat and 135.8 times more Saturated Fat than Raw Oranges.
• While Raw Oranges contain 1.7 times more Carbohydrate, 1.4 times more Sugars, 91.1 times more Fiber and 6.1 times more Protein than Canned Coconut Cream sweetened.
• Both Canned Coconut Cream sweetened and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Canned Coconut Cream sweetened as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.