Comparing Nutrients in 7 ounces Sweetened Coconut Flakes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Sweetened Coconut Flakes	3%	53%	44%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Sweetened Coconut Flakes	Fresh Orange juice	Recommended Dietary Allowance
Energy	31.2% 905kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	164% 52.4g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	16% 20.6g	130g per day for Men 19-50 years
Sugars	101% 73g	23% 16.7g	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	0.027% 0.02g	5.8% 4.2g	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	% 1.05g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 72g	% 8.2g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	11% 6.2g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Coconut Flakes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	6.1% 0.079mg	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	1.5% 5.95μg	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	0% 0mg	110% 99mg	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	0% 0mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Coconut Flakes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	9.7% 0.087mg	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	37.5% 3mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	1.2% 0.028mg	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	28.3% 198mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	37.7% 566mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Coconut Flakes VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Coconut Flakes versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sweetened Coconut Flakes vs Fresh Orange juice:

• 7 ounces of Sweetened Coconut Flakes have 1.7 times more Vitamin B3 than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 6 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Sweetened Coconut Flakes have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Sweetened Coconut Flakes vs Fresh Orange juice:

• 7 ounces of Sweetened Coconut Flakes have 6.7 times more Copper, 7.6 times more Iron, 4.6 times more Magnesium, 68.5 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 161 times more Selenium, 285 times more Sodium and 14.2 times more Zinc than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 5.7 times more Water than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Orange juice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Coconut Flakes have 10.1 times more Energy, 140 times more Fat, 1099.8 times more Saturated Fat, 5 times more Carbohydrate, 4.4 times more Sugars, 49.5 times more Fiber and 4.5 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 212 times more Fructose than Packaged Sweetened Coconut Meat Flakes.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Packaged Sweetened Coconut Meat Flakes as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.