Comparing Nutrients in 5 ounces Florida Oranges VS Canned Flaked Sweetened Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Florida Oranges	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	46.3% 45g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	124% 40g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	44.6% 58g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	26% 0.34mg	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	6.02% 24μg	2.5% 9.92μg	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	71% 63.8mg	0% 0mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	6.1% 61mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	48.5% 0.44mg	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	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	134% 3.08mg	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	2.43% 17mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Flaked Sweetened Dried Coconut Meat per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Canned Flaked Sweetened Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Florida Oranges have 3.3 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B9 and more Vitamin C than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 2.5 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Florida Oranges.
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Florida Oranges have 3.1 times more Calcium and 3.7 times more Water than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 7.9 times more Copper, 20.4 times more Iron, 4.9 times more Magnesium, 90.5 times more Manganese, 8.6 times more Phosphorus, 1.9 times more Potassium and 19.9 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 9.6 times more Energy, 150.9 times more Fat, 1124 times more Saturated Fat, 11.2 times more Omega 6, 3.5 times more Carbohydrate, 1.9 times more Fiber and 4.8 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein