Comparing Nutrients in 5 ounces Oranges with Peel VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Oranges with Peel	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	9.87% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	81.7% 26g	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	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	6.1% 7.9g	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	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Coconut Milk	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	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.27% 0.043mg	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	4.96% 20μg	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	1.73% 1.56mg	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	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	37% 0.33mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	50% 1.15mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.67% 329mg	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	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Coconut Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Frozen Coconut Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Frozen Coconut Milk:

• 5 ounces of Oranges with Peel have 4.3 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 64.5 times more Vitamin C than Frozen Coconut Milk.
• While 5 oz of Frozen Coconut Milk contain 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 5 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Frozen Coconut Milk have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Frozen Coconut Milk:

• 5 ounces of Oranges with Peel have 17.5 times more Calcium than Frozen Coconut Milk.
• While 5 oz of Frozen Coconut Milk contain 4.1 times more Copper, 2.3 times more Magnesium, 2.7 times more Phosphorus and 5.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Coconut Milk contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.8 times more Carbohydrate than Frozen Coconut Milk.
• While 5 oz of Frozen Coconut Milk contain 3.2 times more Energy, 69.3 times more Fat and 527 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Coconut Milk offer comparable quantities of Protein per five ounces.
• Both Raw Oranges with Peel as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in five ounces.