Comparing Nutrients in 300 calories Navel OrangesVS Frozen Coconut Milk

Weight per 300 calories

Navel Oranges

612g

Frozen Coconut Milk

149g

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

Which food has more nutrients per 300 calories - Navel Oranges or Frozen Coconut Milk?

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Frozen Coconut Milk

87%

10%

300 kcal ▼

Macro Nutrients

Navel Orangesvs Frozen Coconut Milk

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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0.95%0.92g

Fat

32%31g

0.92 gvs31 g

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

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0.33%0.1g

Saturated Fat

85.6%27.4g

0.1 gvs27.4 g

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

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3.44%0.055g

Omega 3

0.055 gvsNA g

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

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0.83%0.14g

Omega 6

2%0.34g

0.14 gvs0.34 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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59%76.8g

Carbohydrate

6.37%8.3g

76.8 gvs8.3 g

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

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71.8%52g

Sugars

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

52 gvsNA g

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

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19%13.8g

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]

13.8 gvsNA g

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

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%12g

Glucose

12 gvsNA g

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

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%26.2g

Sucrose

26.2 gvsNA g

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

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35.4%13.5g

Fiber

13.5 gvsNA g

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

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9.95%5.57g

Protein

4.27%2.4g

5.57 gvs2.4 g

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

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Vitamins

Navel Orangesvs Frozen Coconut Milk

8.16%73.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

73.5 μgvs0 μg

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

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34.7%0.42mg

Vitamin B1

2.85%0.034mg

Thiamine

0.42 mgvs0.034 mg

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

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24%0.31mg

Vitamin B2

0%0mg

Riboflavin

0.31 mgvs0 mg

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

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16.3%2.6mg

Vitamin B3

6.23%1mg

Niacin, nicotinic acid, niacinamide

2.6 mgvs1 mg

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

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32%1.6mg

Vitamin B5

4.8%0.24mg

Pantothenic acid

1.6 mgvs0.24 mg

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

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37.2%0.48mg

Vitamin B6

3.43%0.045mg

Pyridoxine

0.48 mgvs0.045 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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52%208μg

Vitamin B9

5.2%20.8μg

Folates and Folic Acid

208 μgvs20.8 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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402%362mg

Vitamin C

1.8%1.63mg

Ascorbic acid

362 mgvs1.63 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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6.12%0.92mg

Vitamin E

Tocopherols and Tocotrienols

0.92 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Navel Orangesvs Frozen Coconut Milk

26.3%263mg

Calcium

0.59%5.94mg

263 mgvs5.94 mg

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

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26.5%0.24mg

Copper

38.8%0.35mg

0.24 mgvs0.35 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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9.95%0.8mg

Iron

15%1.2mg

0.8 mgvs1.2 mg

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

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16%67.3mg

Magnesium

11.3%47.5mg

67.3 mgvs47.5 mg

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

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7.7%0.18mg

Manganese

52.2%1.2mg

0.18 mgvs1.2 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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20%141mg

Phosphorus

12.5%87.6mg

141 mgvs87.6 mg

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

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30%1016mg

Potassium

10%345mg

1016 mgvs345 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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0.41%6.12mg

Sodium

1.2%18mg

6.12 mgvs18 mg

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

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4.45%0.49mg

Zinc

7.97%0.88mg

0.49 mgvs0.88 mg

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

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14.2%526g

Water

2.87%106g

526 gvs106 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 Navel Oranges vs Frozen Coconut Milk:

Raw Navel Oranges have more Vitamin A, 12.2 times more Vitamin B1, more Vitamin B2, 2.6 times more Vitamin B3, 6.7 times more Vitamin B5, 10.9 times more Vitamin B6, 10 times more Vitamin B9 and 221.5 times more Vitamin C than Frozen Coconut Milk.
Both Raw Navel Oranges as well as Frozen Coconut Milk have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Frozen Coconut Milk:

Raw Navel Oranges have 44.3 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium and 5 times more Water than Frozen Coconut Milk.
While Frozen Coconut Milk contains 1.5 times more Copper, 1.5 times more Iron, 6.8 times more Manganese and 1.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Navel Oranges have 9.3 times more Carbohydrate and 2.3 times more Protein than Frozen Coconut Milk.
While Frozen Coconut Milk contains 33.6 times more Fat and 263.2 times more Saturated Fat than Raw Navel Oranges.
Both Raw Navel Oranges and Frozen Coconut Milk have similar amounts of Energy per 300 kcal.
Both Raw Navel Oranges as well as Frozen Coconut Milk have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Navel OrangesVS Florida OrangesFrozen Coconut MilkVS Florida OrangesNavel OrangesVS Creamed Dried Coconut MeatFrozen Coconut MilkVS Creamed Dried Coconut Meat

Compare Foods

Comparing Nutrients in 300 calories Navel OrangesVS Frozen Coconut Milk

Weight per 300 calories

Which food has more nutrients per 300 calories - Navel Oranges or Frozen Coconut Milk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: