Comparing Nutrients in 300 calories Sweetened Coconut FlakesVS Valencia Oranges

Weight per 300 calories

Sweetened Coconut Flakes

65.8g

Valencia Oranges

612g

Sweetened Coconut Flakes have 9.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Sweetened Coconut Flakes

53%

44%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Sweetened Coconut Flakesvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

19%18.4g

Fat

1.9%1.84g

18.4 gvs1.84 g

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

Find Nuts and Seeds rich in Fat

54.3%17.4g

Saturated Fat

0.67%0.21g

17.4 gvs0.21 g

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

Find Nuts and Seeds rich in Saturated Fat

0%0g

Omega 3

6.12%0.098g

0 gvs0.098 g

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

Find Nuts and Seeds rich in Omega 3

0.86%0.15g

Omega 6

1.6%0.27g

0.15 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

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

26.2%34g

Carbohydrate

56%72.8g

34 gvs72.8 g

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

Find Nuts and Seeds rich in Carbohydrate

33.3%24g

Sugars

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

24 gvsNA g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

%0.35g

Glucose

0.35 gvsNA g

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

Find Nuts and Seeds rich in Glucose

%24g

Sucrose

24 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

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 .

Find Nuts and Seeds rich in Fiber

3.68%2.06g

Protein

11.4%6.37g

2.06 gvs6.37 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

Sweetened Coconut Flakesvs Valencia Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 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

0.82%0.01mg

Vitamin B1

44.4%0.53mg

Thiamine

0.01 mgvs0.53 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

0.76%0.01mg

Vitamin B2

19%0.24mg

Riboflavin

0.01 mgvs0.24 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

2.87%0.46mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.68 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

1.84%0.092mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.092 mgvs1.53 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

1.5%0.02mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.02 mgvs0.39 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

0.49%1.97μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

1.97 μgvs239 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

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

0%0mg

Vitamin E

Tocopherols and Tocotrienols

0 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sweetened Coconut Flakesvs Valencia Oranges

0.72%7.24mg

Calcium

24.5%245mg

7.24 mgvs245 mg

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

Find Nuts and Seeds rich in Calcium

21.6%0.19mg

Copper

25%0.23mg

0.19 mgvs0.23 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

12.4%0.99mg

Iron

6.9%0.55mg

0.99 mgvs0.55 mg

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

Find Nuts and Seeds rich in Iron

8%33.6mg

Magnesium

14.6%61.2mg

33.6 mgvs61.2 mg

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

Find Nuts and Seeds rich in Magnesium

27.4%0.63mg

Manganese

6.12%0.14mg

0.63 mgvs0.14 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

9.4%65.8mg

Phosphorus

15%104mg

65.8 mgvs104 mg

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

Find Nuts and Seeds rich in Phosphorus

7%238mg

Potassium

32.2%1096mg

238 mgvs1096 mg

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

Find Nuts and Seeds rich in Potassium

19.3%10.6μg

Selenium

10.6 μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

12.5%188mg

Sodium

0%0mg

188 mgvs0 mg

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

Find Nuts and Seeds rich in Sodium

4.25%0.47mg

Zinc

3.34%0.37mg

0.47 mgvs0.37 mg

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

Find Nuts and Seeds rich in Zinc

0.27%10g

Water

14.3%529g

10 gvs529 g

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

Find Nuts and Seeds rich in Water

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

Raw Valencia Oranges contain more Vitamin A, 54 times more Vitamin B1, 24.8 times more Vitamin B2, 3.7 times more Vitamin B3, 16.6 times more Vitamin B5, 19.5 times more Vitamin B6, 121 times more Vitamin B9 and more Vitamin C than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Packaged Sweetened Coconut Meat Flakes have 1.8 times more Iron, 4.5 times more Manganese, more Sodium and 1.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 33.8 times more Calcium, 1.8 times more Magnesium, 1.6 times more Phosphorus, 4.6 times more Potassium and 52 times more Water than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes and Raw Valencia Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Packaged Sweetened Coconut Meat Flakes have 10 times more Fat and 81 times more Saturated Fat than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Omega 3, 2.1 times more Carbohydrate, 2.4 times more Fiber and 3.1 times more Protein than Packaged Sweetened Coconut Meat Flakes.
Both Packaged Sweetened Coconut Meat Flakes and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Packaged Sweetened Coconut Meat Flakes as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut MeatValencia OrangesVS Canned Flaked Sweetened Dried Coconut MeatSweetened Coconut FlakesVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Sweetened Coconut FlakesVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: