Comparing Nutrients in 14 ounces Raw Coconut CreamVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Raw Coconut Cream

88%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Raw Coconut Creamvs Valencia Oranges

45%1310kcal

Energy

6.7%194kcal

1310 kcalvs194 kcal

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

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142%138g

Fat

1.23%1.2g

138 gvs1.2 g

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

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381%122g

Saturated Fat

0.43%0.14g

122 gvs0.14 g

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

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0%0g

Omega 3

3.97%0.064g

0 gvs0.064 g

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

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8.85%1.5g

Omega 6

1.03%0.17g

1.5 gvs0.17 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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20.3%26.4g

Carbohydrate

36.3%47g

26.4 gvs47 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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23%8.73g

Fiber

26%9.92g

8.73 gvs9.92 g

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

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25.7%14.4g

Protein

7.37%4.13g

14.4 gvs4.13 g

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

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Vitamins

Raw Coconut Creamvs Valencia Oranges

0%0μg

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

0 μgvs47.6 μg

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

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9.92%0.12mg

Vitamin B1

28.8%0.35mg

Thiamine

0.12 mgvs0.35 mg

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

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0%0mg

Vitamin B2

12.2%0.16mg

Riboflavin

0 mgvs0.16 mg

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

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22%3.53mg

Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

3.53 mgvs1.1 mg

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

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20.7%1.04mg

Vitamin B5

20%0.99mg

Pantothenic acid

1.04 mgvs0.99 mg

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

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14.3%0.19mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.19 mgvs0.25 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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23%91μg

Vitamin B9

38.7%155μg

Folates and Folic Acid

91 μgvs155 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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12.3%11mg

Vitamin C

214%192mg

Ascorbic acid

11 mgvs192 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

Raw Coconut Creamvs Valencia Oranges

4.37%43.7mg

Calcium

16%159mg

43.7 mgvs159 mg

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

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167%1.5mg

Copper

16.3%0.15mg

1.5 mgvs0.15 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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113%9.05mg

Iron

4.47%0.36mg

9.05 mgvs0.36 mg

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

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26.5%111mg

Magnesium

9.45%39.7mg

111 mgvs39.7 mg

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

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225%5.18mg

Manganese

3.97%0.091mg

5.18 mgvs0.091 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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69%484mg

Phosphorus

9.64%67.5mg

484 mgvs67.5 mg

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

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38%1290mg

Potassium

21%710mg

1290 mgvs710 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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1.06%16mg

Sodium

0%0mg

16 mgvs0 mg

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

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34.6%3.8mg

Zinc

2.16%0.24mg

3.8 mgvs0.24 mg

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

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5.8%214g

Water

9.26%343g

214 gvs343 g

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

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Lets compare vitamin content per 14 ounces of Raw Coconut Cream vs Valencia Oranges:

Raw Coconut Cream has 3.2 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.9 times more Vitamin B1, more Vitamin B2, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 17.3 times more Vitamin C than Raw Coconut Cream.
Both Raw Coconut Cream and Raw Valencia Oranges have similar amounts of Vitamin B5 per 14 oz.
Both Raw Coconut Cream as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Coconut Cream vs Valencia Oranges:

Raw Coconut Cream has 10.2 times more Copper, 25.3 times more Iron, 2.8 times more Magnesium, 56.7 times more Manganese, 7.2 times more Phosphorus, 1.8 times more Potassium and 16 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.6 times more Calcium and 1.6 times more Water than Raw Coconut Cream.

Comparison of macro-nutrients per 14 ounces:

Raw Coconut Cream has 6.7 times more Energy, 115.6 times more Fat, 878.7 times more Saturated Fat, 8.6 times more Omega 6 and 3.5 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Omega 3 and 1.8 times more Carbohydrate than Raw Coconut Cream.
Both Raw Coconut Cream and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
Both Raw Coconut Cream as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Raw Coconut CreamVS Canned Coconut Cream sweetenedValencia OrangesVS Canned Coconut Cream sweetenedRaw Coconut CreamVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces Raw Coconut CreamVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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