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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Flaked Sweetened Dried Coconut Meat	3%	62%	35%

Macro Nutrients

	Oranges with Peel	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	46.3% 45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	124% 40g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	44.6% 58g	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	16.8% 6.38g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	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	5.45% 0.071mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Canned Flaked Sweetened Dried Coconut Meat	Recommended Dietary Allowance
Calcium	9.92% 99mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.89% 33g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Canned Flaked Sweetened Dried Coconut Meat:

• 5 ounces of Oranges with Peel have 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 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 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Oranges with Peel .
• 5 ounces of Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Canned Flaked Sweetened Dried Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 5 times more Calcium and 3.5 times more Water than Canned Flaked Sweetened Dried Coconut Meat.
• While 5 oz of Canned Flaked Sweetened Dried Coconut Meat contain 5.4 times more Copper, 2.3 times more Iron, 3.5 times more Magnesium, 4.7 times more Phosphorus, 1.7 times more Potassium and 14.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of 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 7 times more Energy, 105.6 times more Fat, 802.9 times more Saturated Fat, 7.9 times more Omega 6, 2.6 times more Carbohydrate and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Flaked Sweetened Dried Coconut Meat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6