Comparing Nutrients in 7 ounces Navel Oranges VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Coconut	4%	80%	16%

Macro Nutrients

	Navel Oranges	Coconut	Recommended Dietary Allowance
Energy	3.35% 97kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	184% 59g	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	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	47% 18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Coconut	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Coconut per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Coconut:

• 7 ounces of Navel Oranges have 2.6 times more Vitamin B2, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 17.9 times more Vitamin C than Coconut.
• While 7 oz of Raw Coconut Meat contain 1.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Coconut provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw Navel 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 Navel Oranges vs Coconut:

• 7 ounces of Navel Oranges have 3.1 times more Calcium and 1.8 times more Water than Coconut.
• While 7 oz of Raw Coconut Meat contain 11.2 times more Copper, 18.7 times more Iron, 2.9 times more Magnesium, 51.7 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium, more Selenium and 13.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.4 times more Sugars than Coconut.
• While 7 oz of Raw Coconut Meat contain 7.2 times more Energy, 223.3 times more Fat, 1746.9 times more Saturated Fat, 15.9 times more Omega 6, 4.1 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Coconut offer comparable quantities of Carbohydrate 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 Meat provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Coconut

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, aid in digestion, and protect against chronic diseases. On the other hand, coconuts are high in healthy fats, electrolytes, and minerals which can support heart health, improve digestion, and provide quick energy. Both are nutritious options, but navel oranges may offer more vitamin C and antioxidants compared to coconuts.

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

Both navel oranges and coconuts can be part of a healthy weight loss diet due to their nutrient content and relatively low calorie density. However, navel oranges are lower in calories and higher in fiber compared to coconuts, making them a better choice for weight loss. Incorporating a variety of fruits and vegetables, along with other whole plant foods, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Navel oranges are a good source of vitamin C and fiber, but they do not provide significant protein for muscle building. Coconut is also low in protein but can be a good source of healthy fats. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet.

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

Producing navel oranges generally has a lower environmental impact compared to coconuts. Oranges require less water, land, and resources to grow, and they have a lower carbon footprint. Coconuts, on the other hand, require more water and land, and their production can contribute to deforestation in some regions. Overall, choosing locally grown navel oranges can be a more sustainable choice for the environment.