Comparing Nutrients in 7 ounces Florida Oranges VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Coconut	4%	80%	16%

Macro Nutrients

	Florida Oranges	Coconut	Recommended Dietary Allowance
Energy	3.15% 91kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	184% 59g	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	0.36% 0.062g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	25% 18g	17% 12.4g	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	12.5% 4.76g	47% 18g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Coconut	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	8.24% 0.11mg	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	8.43% 33.7μg	13% 51.6μg	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	99% 89.3mg	7.28% 6.55mg	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	2.4% 0.36mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Coconut	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	96% 0.86mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	129% 2.98mg	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	3.4% 24mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.67% 173g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Coconut per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.5 times more Vitamin B1, 2 times more Vitamin B2 and 13.6 times more Vitamin C than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Coconut provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw Florida Oranges as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Coconut:

• 7 ounces of Florida Oranges have 3.1 times more Calcium and 1.9 times more Water than Coconut.
• While 7 oz of Raw Coconut Meat contain 11.2 times more Copper, 27 times more Iron, 3.2 times more Magnesium, 62.5 times more Manganese, 9.4 times more Phosphorus, 2.1 times more Potassium, 20.2 times more Selenium and 13.8 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.5 times more Sugars than Coconut.
• While 7 oz of Raw Coconut Meat contain 7.7 times more Energy, 159.5 times more Fat, 1187.9 times more Saturated Fat, 11.8 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Fiber and 4.8 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Coconut

What are the health benefits of Florida Oranges compared to Coconut?

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. On the other hand, coconuts are rich in healthy fats, particularly medium-chain triglycerides (MCTs), which can provide quick energy and support brain health. Both are nutritious options, but Florida oranges are higher in vitamin C and fiber, while coconuts are higher in healthy fats.

Can I lose weight easier by eating more Florida Oranges or Coconut?

Both Florida oranges and coconuts can be part of a healthy weight loss diet due to their nutrient content and fiber. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients. Incorporating a variety of fruits and vegetables, whole grains, legumes, and plant-based proteins can support weight loss efforts. Remember to also consider portion sizes and overall dietary patterns for sustainable weight loss.

Should I eat more Florida Oranges or more Coconut to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein sources. Both Florida oranges and coconuts are not high in protein, so it would be more beneficial to include plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle growth.

What is the environmental impact of producing Florida Oranges compared to Coconut?

Producing Florida oranges generally has a higher environmental impact compared to coconuts due to factors such as water usage, pesticide use, transportation emissions, and land use. Oranges require more water to grow and are often sprayed with pesticides, while coconuts require less water and are typically grown without the need for chemical inputs. Additionally, transporting oranges over long distances can contribute to carbon emissions, whereas coconuts are often grown in tropical regions closer to their point of consumption. Overall, choosing coconuts over Florida oranges can help reduce the environmental impact of food production.