Comparing Nutrients in 7 ounces Valencia Oranges VS Canned Coconut Cream sweetened

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Coconut Cream sweetened	1%	40%	59%

Macro Nutrients

	Valencia Oranges	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Energy	3.35% 97kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	33.4% 32.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	81.2% 106g	130g per day for Men 19-50 years
Sugars	NA	141% 102g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 102g	g per day for Men 19-50 years
Fiber	13% 4.96g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	0.47% 0.075mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	4.43% 0.058mg	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	19.3% 77.4μg	6.95% 27.8μg	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	107% 96mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Coconut Cream sweetened	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	52% 0.47mg	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	2.23% 0.18mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	70.3% 1.6mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Coconut Cream sweetened per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Canned Coconut Cream sweetened:

• 7 ounces of Valencia Oranges have 4 times more Vitamin B1, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Canned Coconut Cream sweetened.
• Both Valencia Oranges and Canned Coconut Cream sweetened provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Coconut Cream sweetened have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Valencia Oranges as well as Canned Coconut Cream sweetened have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Canned Coconut Cream sweetened:

• 7 ounces of Valencia Oranges have 10 times more Calcium, 1.8 times more Potassium and 3 times more Water than Canned Coconut Cream sweetened.
• While 7 oz of Canned Coconut Cream sweetened contain 6.4 times more Copper, 1.7 times more Magnesium, 35.4 times more Manganese, 1.3 times more Phosphorus, more Sodium and 10 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Manganese and Zinc
• 7 ounces of Canned Coconut Cream sweetened lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Canned Coconut Cream sweetened lack sufficient amounts of Iron in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 12.5 times more Fiber than Canned Coconut Cream sweetened.
• While 7 oz of Canned Coconut Cream sweetened contain 7.3 times more Energy, 54.4 times more Fat, 442.1 times more Saturated Fat and 4.5 times more Carbohydrate than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• 7 ounces of Canned Coconut Cream sweetened provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Canned Coconut Cream sweetened provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.