Comparing Nutrients in 7 ounces Navel Oranges VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Navel Oranges	Raw Coconut Cream	Recommended Dietary Allowance
Energy	3.35% 97kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	191% 61g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	4.42% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10% 13g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.17% 0.093mg	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	17% 67.5μg	11.4% 45.6μg	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	130% 117mg	6.17% 5.56mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	83.3% 0.75mg	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	3.22% 0.26mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	113% 2.6mg	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	6.52% 45.6mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raw Coconut Cream per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Raw Coconut Cream:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 21.1 times more Vitamin C than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 2.1 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Raw Coconut Cream provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Raw Coconut Cream have insufficient amounts of Vitamin B2
• Both Raw Navel Oranges as well as Raw Coconut Cream have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Raw Coconut Cream:

• 7 ounces of Navel Oranges have 3.9 times more Calcium and 1.6 times more Water than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 9.7 times more Copper, 17.5 times more Iron, 2.5 times more Magnesium, 45 times more Manganese, 5.3 times more Phosphorus, 2 times more Potassium and 12 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Raw Coconut Cream lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.9 times more Carbohydrate than Raw Coconut Cream.
• While 7 oz of Raw Coconut Cream contain 6.7 times more Energy, 231.2 times more Fat, 1809 times more Saturated Fat, 16.5 times more Omega 6 and 4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Raw Coconut Cream offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Raw Coconut Cream provide inadequate amounts of Omega 3 in seven ounces.