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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Fresh Orange juice	Sweetened Coconut Flakes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	4.58% 0.06mg	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	15% 59.5μg	1.5% 5.95μg	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	110% 99mg	0% 0mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 7 ounces of Fresh Orange juice have 5.7 times more Water than Sweetened Coconut Flakes.
• While 7 oz of Packaged Sweetened Coconut Meat Flakes contain 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 Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Packaged Sweetened Coconut Meat Flakes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 212 times more Fructose than Sweetened Coconut Flakes.
• While 7 oz of Packaged Sweetened Coconut Meat Flakes contain 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 Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Packaged Sweetened Coconut Meat Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.