Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Coconut Milk

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Coconut Milk	3%	87%	10%

Macro Nutrients

	Oranges with Peel	Frozen Coconut Milk	Recommended Dietary Allowance
Energy	4.3% 125kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	42.6% 41.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.66% 0.45g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Coconut Milk	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	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.32% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.58% 0.06mg	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	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	157% 141mg	2.43% 2.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Coconut Milk	Recommended Dietary Allowance
Calcium	14% 139mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	20% 1.6mg	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	70% 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	6.24% 43.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Coconut Milk per 7 oz

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

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

• 7 ounces of Oranges with Peel have 4.3 times more Vitamin B1, more Vitamin B2, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 64.5 times more Vitamin C than Frozen Coconut Milk.
• While 7 oz of Frozen Coconut Milk contain 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 7 ounces of Frozen Coconut Milk have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Oranges with Peel as well as Frozen Coconut Milk have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 17.5 times more Calcium than Frozen Coconut Milk.
• While 7 oz of Frozen Coconut Milk contain 4.1 times more Copper, 2.3 times more Magnesium, 2.7 times more Phosphorus and 5.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Coconut Milk contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Frozen Coconut Milk lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.8 times more Carbohydrate than Frozen Coconut Milk.
• While 7 oz of Frozen Coconut Milk contain 3.2 times more Energy, 69.3 times more Fat and 527 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Coconut Milk offer comparable quantities of Protein per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Coconut Milk provide inadequate amounts of Omega 6 in seven ounces.