Comparing Nutrients in 7 ounces Dried Coconut VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Coconut	4%	83%	13%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Coconut	Oranges	Recommended Dietary Allowance
Energy	45% 1310kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.24% 1.4g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	18% 23.3g	130g per day for Men 19-50 years
Sugars	20% 14.6g	25.6% 18.6g	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	85% 32.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Dried Coconut	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	9.16% 0.12mg	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	4.47% 18μg	15% 59.5μg	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	3.3% 2.98mg	117% 106mg	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	5.82% 0.87mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coconut	Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	9.92% 0.089mg	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	82.4% 6.6mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	237% 5.45mg	2.16% 0.05mg	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	58.4% 409mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	66.8% 36.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Coconut vs Oranges:

• Dried Coconut Meat has 2.5 times more Vitamin B2, 2.1 times more Vitamin B3, 3.2 times more Vitamin B5, 5 times more Vitamin B6 and 2.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 35.5 times more Vitamin C than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Dried Coconut vs Oranges:

• Dried Coconut Meat has 17.7 times more Copper, 33.2 times more Iron, 9 times more Magnesium, 109.8 times more Manganese, 14.7 times more Phosphorus, 3 times more Potassium, 37 times more Selenium, more Sodium and 28.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium and 28.9 times more Water than Dried Coconut Meat.

Comparison of macro-nutrients per 7 ounces:

• Dried Coconut Meat has 14 times more Energy, 537.8 times more Fat, 3814.5 times more Saturated Fat, 39.2 times more Omega 6, 2 times more Carbohydrate, 6.8 times more Fiber and 7.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Sugars than Dried Coconut Meat.
• Both Dried Coconut Meat as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.