Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sweetened Coconut Flakes	Canned Orange Juice	Recommended Dietary Allowance
Energy	22.3% 646kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	12% 15.6g	130g per day for Men 19-50 years
Sugars	72% 52g	17% 12.4g	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	0.02% 0.014g	4.75% 3.44g	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	% 0.75g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 51.3g	% 5.75g	g per day for Men 19-50 years
Fiber	37% 14g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	3.4% 0.044mg	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	1.06% 4.25μg	8.5% 34μg	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	47.4% 42.7mg	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	0% 0mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	26.8% 2.14mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	1.3% 0.03mg	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	20.2% 142mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Coconut Flakes versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Coconut Flakes vs Canned Orange Juice:

• 5 ounces of Sweetened Coconut Flakes have 3.5 times more Vitamin B3 than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B5, 8 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• Both Sweetened Coconut Flakes and Canned Orange Juice provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Packaged Sweetened Coconut Meat Flakes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sweetened Coconut Flakes vs Canned Orange Juice:

• 5 ounces of Sweetened Coconut Flakes have 13.4 times more Copper, 15.1 times more Iron, 5.1 times more Magnesium, 45.7 times more Manganese, 5.9 times more Phosphorus, 2 times more Potassium, 161 times more Selenium, 71.3 times more Sodium and 17.8 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 5.7 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Packaged Sweetened Coconut Meat Flakes as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Coconut Flakes have 9.7 times more Energy, 186.6 times more Fat, 1466.4 times more Saturated Fat, 4.7 times more Carbohydrate, 4.2 times more Sugars, 33 times more Fiber and 4.6 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 243 times more Fructose than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.