Comparing Nutrients in 300 calories Sweetened Coconut FlakesVS Oranges

Weight per 300 calories

Sweetened Coconut Flakes

65.8g

Oranges

638g

Sweetened Coconut Flakes have 9.7 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Oranges?

Macros Ratio

Protein Fat Carbs

Sweetened Coconut Flakes

53%

44%

Oranges

91%

300 kcal ▼

Macro Nutrients

Sweetened Coconut Flakesvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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19%18.4g

Fat

0.79%0.77g

18.4 gvs0.77 g

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

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54.3%17.4g

Saturated Fat

0.3%0.096g

17.4 gvs0.096 g

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

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0%0g

Omega 3

2.8%0.045g

0 gvs0.045 g

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

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0.86%0.15g

Omega 6

0.68%0.11g

0.15 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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26.2%34g

Carbohydrate

57.7%75g

34 gvs75 g

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

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33.3%24g

Sugars

82.3%59.7g

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

24 gvs59.7 g

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

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0.009%0.007g

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]

0.007 gvsNA g

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

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%0.35g

Glucose

0.35 gvsNA g

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

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%24g

Sucrose

24 gvsNA g

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

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17%6.5g

Fiber

40.3%15.3g

6.5 gvs15.3 g

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

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3.68%2.06g

Protein

10.7%6g

2.06 gvs6 g

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

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Vitamins

Sweetened Coconut Flakesvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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0.82%0.01mg

Vitamin B1

46.3%0.56mg

Thiamine

0.01 mgvs0.56 mg

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

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0.76%0.01mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.01 mgvs0.26 mg

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

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2.87%0.46mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.8 mg

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

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1.84%0.092mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.092 mgvs1.6 mg

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

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1.5%0.02mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.02 mgvs0.38 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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0.49%1.97μg

Vitamin B9

48%191μg

Folates and Folic Acid

1.97 μgvs191 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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0%0mg

Vitamin C

377%340mg

Ascorbic acid

0 mgvs340 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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0%0mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0 mgvs1.15 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Sweetened Coconut Flakesvs Oranges

0.72%7.24mg

Calcium

25.5%255mg

7.24 mgvs255 mg

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

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21.6%0.19mg

Copper

32%0.29mg

0.19 mgvs0.29 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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12.4%0.99mg

Iron

7.98%0.64mg

0.99 mgvs0.64 mg

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

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8%33.6mg

Magnesium

15%64mg

33.6 mgvs64 mg

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

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27.4%0.63mg

Manganese

6.94%0.16mg

0.63 mgvs0.16 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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9.4%65.8mg

Phosphorus

12.8%89.4mg

65.8 mgvs89.4 mg

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

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7%238mg

Potassium

34%1155mg

238 mgvs1155 mg

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

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19.3%10.6μg

Selenium

5.8%3.2μg

10.6 μgvs3.2 μg

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

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12.5%188mg

Sodium

0%0mg

188 mgvs0 mg

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

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4.25%0.47mg

Zinc

4.06%0.45mg

0.47 mgvs0.45 mg

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

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0.27%10g

Water

15%554g

10 gvs554 g

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

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Lets compare vitamin content per 300 calories of Sweetened Coconut Flakes vs Oranges:

Raw Oranges contain more Vitamin A, 56.3 times more Vitamin B1, 25.9 times more Vitamin B2, 3.9 times more Vitamin B3, 17.3 times more Vitamin B5, 19.4 times more Vitamin B6, 97 times more Vitamin B9, more Vitamin C and more Vitamin E than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweetened Coconut Flakes vs Oranges:

Packaged Sweetened Coconut Meat Flakes have 1.6 times more Iron, 4 times more Manganese, 3.3 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain 35.3 times more Calcium, 1.5 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 4.9 times more Potassium and 54.4 times more Water than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes and Raw Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Packaged Sweetened Coconut Meat Flakes have 24 times more Fat and 181.4 times more Saturated Fat than Raw Oranges.
While Raw Oranges contain 2.2 times more Carbohydrate, 2.5 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Packaged Sweetened Coconut Meat Flakes as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut MeatOrangesVS Canned Flaked Sweetened Dried Coconut MeatSweetened Coconut FlakesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Sweetened Coconut FlakesVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Coconut Flakes or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: