Comparing Nutrients in 5 ounces Sweetened Coconut Flakes VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Sweetened Coconut Flakes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	22.3% 646kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	117% 37.4g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	0.38% 0.065g	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	37% 48g	130g per day for Men 19-50 years
Sugars	72% 52g	58% 42g	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	14.8% 10.7g	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	% 9.33g	g per day for Men 19-50 years
Sucrose	% 51.3g	% 22g	g per day for Men 19-50 years
Fiber	37% 14g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	28.3% 0.37mg	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	27.3% 109μg	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	228% 205mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	82% 819mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.7% 28μg	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	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	7.15% 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	20.2% 142mg	63.4% 444mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	41.5% 23μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	27% 404mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.59% 22g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Frozen Orange Juice Concentrate with Calcium per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweetened Coconut Flakes vs Frozen Orange Juice Concentrate with Calcium:

• 5 oz of Frozen Orange Juice Concentrate with Calcium contain 18.3 times more Vitamin B1, 11.7 times more Vitamin B2, 1.6 times more Vitamin B3, 5.2 times more Vitamin B5, 8.7 times more Vitamin B6, 25.7 times more Vitamin B9, more Vitamin C and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin E
• Both Packaged Sweetened Coconut Meat Flakes as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sweetened Coconut Flakes vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Sweetened Coconut Flakes have 5 times more Copper, 4.6 times more Iron, 1.5 times more Magnesium, 8.3 times more Manganese, 40.3 times more Selenium, 40.7 times more Sodium and 4.4 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 52.5 times more Calcium, 3.1 times more Phosphorus and 1.7 times more Potassium than Packaged Sweetened Coconut Meat Flakes.
• 5 ounces of Sweetened Coconut Flakes lack sufficient amounts of Calcium
• 5 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Coconut Flakes have 3.1 times more Energy, 112 times more Fat, 447.4 times more Saturated Fat, 1.5 times more Carbohydrate, 1.2 times more Sugars, 9.9 times more Fiber and 1.3 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 755 times more Fructose than Packaged Sweetened Coconut Meat Flakes.
• Both Packaged Sweetened Coconut Meat Flakes as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6 in five ounces.