Comparing Nutrients in 7 ounces Canned Coconut Milk VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Coconut Milk	4%	91%	5%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Coconut Milk	Florida Oranges	Recommended Dietary Allowance
Energy	13.5% 391kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	117% 37.5g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.58g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.16% 4g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Coconut Milk	Florida 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	3.64% 0.044mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	7.8% 0.1mg	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	6.95% 27.8μg	8.43% 33.7μg	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	2.2% 2mg	99% 89.3mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Coconut Milk	Florida Oranges	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	8.6% 0.077mg	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% 6.55mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	2.07% 0.048mg	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	27.2% 191mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.9% 145g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Coconut Milk VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Coconut Milk versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Coconut Milk vs Florida Oranges:

• 7 ounces of Canned Coconut Milk have 1.6 times more Vitamin B3 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 4.5 times more Vitamin B1, more Vitamin B2, 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 45 times more Vitamin C than Canned Coconut Milk.
• Both Canned Coconut Milk and Florida Oranges provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Canned Coconut Milk as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Coconut Milk vs Florida Oranges:

• 7 ounces of Canned Coconut Milk have 5.7 times more Copper, 36.7 times more Iron, 4.6 times more Magnesium, 32 times more Manganese, 8 times more Phosphorus, 1.3 times more Potassium and 7 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.4 times more Calcium than Canned Coconut Milk.
• 7 ounces of Canned Coconut Milk lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Coconut Milk have 4.3 times more Energy, 101.6 times more Fat, 756.6 times more Saturated Fat and 2.9 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 4.1 times more Carbohydrate than Canned Coconut Milk.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Canned Coconut Milk as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in seven ounces.