Comparing Nutrients in 7 ounces Oranges with Peel VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Coconut	4%	80%	16%

Macro Nutrients

	Oranges with Peel	Coconut	Recommended Dietary Allowance
Energy	4.3% 125kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	68.5% 66.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	184% 59g	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	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	23.7% 30.8g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	47% 18g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Coconut	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	7.28% 6.55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Coconut	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.52% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Coconut per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B6 and 21.5 times more Vitamin C than Coconut.
• Both Oranges with Peel and Coconut provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Coconut have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Raw Coconut Meat have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Coconut:

• 7 ounces of Oranges with Peel have 5 times more Calcium and 1.8 times more Water than Coconut.
• While 7 oz of Raw Coconut Meat contain 7.6 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 5.1 times more Phosphorus, 1.8 times more Potassium, 14.4 times more Selenium and 10 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Coconut Meat contain 5.6 times more Energy, 111.6 times more Fat, 848.5 times more Saturated Fat, 8.3 times more Omega 6, 2 times more Fiber and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Coconut offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Raw Coconut Meat provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Coconut

What are the health benefits of Oranges with Peel compared to Coconut?

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, digestion, and skin health. Coconut is rich in healthy fats, fiber, and minerals like manganese and copper, which can support heart health and provide energy. Both are nutritious options, but oranges with peel may provide more vitamin C and antioxidants compared to coconut.

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

Both oranges with peel and coconut can be part of a healthy weight loss diet due to their high fiber content and nutrient density. Oranges with peel are a great source of vitamin C and fiber, which can help with satiety and digestion. On the other hand, coconuts are rich in medium-chain triglycerides (MCTs) which can boost metabolism. However, it's important to remember that weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with other whole foods, is key for overall health and weight management.

Should I eat more Oranges with Peel 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 nutrient-dense foods. Oranges with peel are a good source of vitamin C and fiber, while coconut provides healthy fats and electrolytes. Both can be beneficial for muscle growth, but it is essential to also include protein-rich foods like legumes, nuts, seeds, and plant-based protein sources in your diet to support muscle development. Additionally, staying hydrated and getting enough rest are crucial for muscle recovery and growth.

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

Oranges with peel have a lower environmental impact compared to coconuts. Oranges require less water, land, and energy to grow and harvest. Additionally, coconuts are often shipped long distances, increasing their carbon footprint. Choosing locally grown oranges can further reduce the environmental impact of your food choices.