Comparing Nutrients in 5 ounces Valencia Oranges VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Valencia Oranges	Raw Coconut Cream	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	50.7% 49g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	136% 43.6g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.25% 9.43g	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	9.33% 3.54g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	9.2% 5.15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	5.12% 0.067mg	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	14% 55.3μg	8.15% 32.6μg	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	76.4% 68.7mg	4.4% 3.97mg	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	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

	Valencia Oranges	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	59.5% 0.54mg	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	1.6% 0.13mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	80.4% 1.85mg	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	3.44% 24mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raw Coconut Cream per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Raw Coconut Cream to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Raw Coconut Cream:

• 5 ounces of Valencia Oranges have 2.9 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 17.3 times more Vitamin C than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 3.2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Raw Coconut Cream provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Raw Valencia Oranges as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Raw Coconut Cream:

• 5 ounces of Valencia Oranges have 3.6 times more Calcium and 1.6 times more Water than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 10.2 times more Copper, 25.3 times more Iron, 2.8 times more Magnesium, 56.7 times more Manganese, 7.2 times more Phosphorus, 1.8 times more Potassium and 16 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.8 times more Carbohydrate than Raw Coconut Cream.
• While 5 oz of Raw Coconut Cream contain 6.7 times more Energy, 115.6 times more Fat, 878.7 times more Saturated Fat, 8.6 times more Omega 6 and 3.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Raw Coconut Cream offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in five ounces.