Comparing Nutrients in 100 calories Valencia OrangesVS Frozen Coconut Milk

Weight per 100 calories

Valencia Oranges

204g

Frozen Coconut Milk

49.5g

Frozen Coconut Milk has 4.1 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Frozen Coconut Milk?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Frozen Coconut Milk

87%

10%

100 kcal ▼

Macro Nutrients

Valencia Orangesvs Frozen Coconut Milk

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.63%0.61g

Fat

10.6%10.3g

0.61 gvs10.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.071g

Saturated Fat

28.5%9.13g

0.071 gvs9.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.04%0.033g

Omega 3

0.033 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.53%0.09g

Omega 6

0.66%0.11g

0.09 gvs0.11 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 .

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18.7%24.3g

Carbohydrate

2.12%2.76g

24.3 gvs2.76 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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13.4%5.1g

Fiber

5.1 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.8%2.12g

Protein

1.42%0.8g

2.12 gvs0.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Frozen Coconut Milk

2.72%24.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24.5 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

0.95%0.011mg

Thiamine

0.18 mgvs0.011 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.28%0.082mg

Vitamin B2

0%0mg

Riboflavin

0.082 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.5%0.56mg

Vitamin B3

2.08%0.33mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs0.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.2%0.51mg

Vitamin B5

1.6%0.08mg

Pantothenic acid

0.51 mgvs0.08 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.9%0.13mg

Vitamin B6

1.14%0.015mg

Pyridoxine

0.13 mgvs0.015 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.6μg

Vitamin B9

1.73%6.93μg

Folates and Folic Acid

79.6 μgvs6.93 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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110%99mg

Vitamin C

0.61%0.54mg

Ascorbic acid

99 mgvs0.54 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 .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Frozen Coconut Milk

8.16%81.6mg

Calcium

0.2%2mg

81.6 mgvs2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.4%0.076mg

Copper

13%0.12mg

0.076 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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2.3%0.18mg

Iron

5%0.4mg

0.18 mgvs0.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.86%20.4mg

Magnesium

3.77%16mg

20.4 mgvs16 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.04%0.047mg

Manganese

17.4%0.4mg

0.047 mgvs0.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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4.96%34.7mg

Phosphorus

4.17%29.2mg

34.7 mgvs29.2 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.7%365mg

Potassium

3.38%115mg

365 mgvs115 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

NA μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.4%5.94mg

0 mgvs5.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg

Zinc

2.66%0.29mg

0.12 mgvs0.29 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.76%176g

Water

0.96%35.4g

176 gvs35.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Valencia Oranges vs Frozen Coconut Milk:

Raw Valencia Oranges have more Vitamin A, 15.6 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B3, 6.4 times more Vitamin B5, 8.7 times more Vitamin B6, 11.5 times more Vitamin B9 and 181.8 times more Vitamin C than Frozen Coconut Milk.
Both Raw Valencia Oranges as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Frozen Coconut Milk:

Raw Valencia Oranges have 41.2 times more Calcium, 1.3 times more Magnesium, 3.2 times more Potassium and 5 times more Water than Frozen Coconut Milk.
While Frozen Coconut Milk contains 1.5 times more Copper, 2.2 times more Iron, 8.5 times more Manganese and 2.4 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Frozen Coconut Milk have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Valencia Oranges have 8.8 times more Carbohydrate and 2.7 times more Protein than Frozen Coconut Milk.
While Frozen Coconut Milk contains 16.8 times more Fat and 127.8 times more Saturated Fat than Raw Valencia Oranges.
Both Raw Valencia Oranges and Frozen Coconut Milk have similar amounts of Energy per 100 kcal.
Both Raw Valencia Oranges as well as Frozen Coconut Milk have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Valencia OrangesVS Navel OrangesFrozen Coconut MilkVS Navel OrangesValencia OrangesVS Creamed Dried Coconut MeatFrozen Coconut MilkVS Creamed Dried Coconut Meat

Compare Foods

Comparing Nutrients in 100 calories Valencia OrangesVS Frozen Coconut Milk

Weight per 100 calories

Which food has more nutrients per 100 calories - Valencia Oranges or Frozen Coconut Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: