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Comparing Nutrients in 100 grams CoconutVS Oranges

Macros Ratio

Protein Fat Carbs

Coconut
4%
80%
16%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

12.2%354kcal
Energy
1.62%47kcal
354 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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34.5%33.5g
Fat
0.12%0.12g
33.5 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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93%29.7g
Saturated Fat
0.047%0.015g
29.7 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0.44%0.007g
0 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.15%0.37g
Omega 6
0.11%0.018g
0.37 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
11.7%15.2g
Carbohydrate
9.04%11.8g
15.2 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
8.6%6.23g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.23 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
23.7%9g
Fiber
6.3%2.4g
9 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
5.95%3.33g
Protein
1.68%0.94g
3.33 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
0 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
5.5%0.066mg
Vitamin B1
7.25%0.087mg
Thiamine
0.066 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
1.54%0.02mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.02 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.38%0.54mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6%0.3mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.3 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4.15%0.054mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.054 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
6.5%26μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
26 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.67%3.3mg
Vitamin C
59%53.2mg
Ascorbic acid
3.3 mgvs53.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
1.6%0.24mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
0.24 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.17%0.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.4%14mg
Calcium
4%40mg
14 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.3%0.44mg
Copper
5%0.045mg
0.44 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
30.4%2.43mg
Iron
1.25%0.1mg
2.43 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.6%32mg
Magnesium
2.4%10mg
32 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65.2%1.5mg
Manganese
1.1%0.025mg
1.5 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg
Phosphorus
2%14mg
113 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
10.5%356mg
Potassium
5.32%181mg
356 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18.4%10μg
Selenium
0.91%0.5μg
10 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.33%20mg
Sodium
0%0mg
20 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
10%1.1mg
Zinc
0.64%0.07mg
1.1 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
1.27%47g
Water
2.34%86.8g
47 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Coconut vs Oranges:
Comparing minerals per 100 grams for Coconut vs Oranges:
Comparison of macro-nutrients per 100 grams:



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