Comparing Nutrients in 500 calories Sweetened Coconut FlakesVS Oranges

Weight per 500 calories

Sweetened Coconut Flakes

110g

Oranges

1064g

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 500 calories - Sweetened Coconut Flakes or Oranges?

Macros Ratio

Protein Fat Carbs

Sweetened Coconut Flakes

53%

44%

Oranges

91%

500 kcal ▼

Macro Nutrients

Sweetened Coconut Flakesvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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31.6%30.7g

Fat

1.3%1.28g

30.7 gvs1.28 g

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

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90%29g

Saturated Fat

0.5%0.16g

29 gvs0.16 g

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

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0%0g

Omega 3

4.65%0.074g

0 gvs0.074 g

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

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1.43%0.24g

Omega 6

1.13%0.19g

0.24 gvs0.19 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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43.7%57g

Carbohydrate

96%125g

57 gvs125 g

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

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55.6%40.3g

Sugars

137%99g

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

40.3 gvs99 g

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

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0.015%0.011g

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]

0.011 gvsNA g

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

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%0.58g

Glucose

0.58 gvsNA g

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

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%39.7g

Sucrose

39.7 gvsNA g

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

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28.6%11g

Fiber

67%25.5g

11 gvs25.5 g

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

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6.13%3.43g

Protein

18%10g

3.43 gvs10 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

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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1.37%0.016mg

Vitamin B1

77%0.93mg

Thiamine

0.016 mgvs0.93 mg

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

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1.27%0.016mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.016 mgvs0.43 mg

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

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4.78%0.76mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs3 mg

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

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3.07%0.15mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.15 mgvs2.66 mg

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

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2.53%0.033mg

Vitamin B6

49%0.64mg

Pyridoxine

0.033 mgvs0.64 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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0.82%3.3μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

3.3 μgvs319 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

629%566mg

Ascorbic acid

0 mgvs566 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

12.8%1.9mg

Tocopherols and Tocotrienols

0 mgvs1.9 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

1.2%12mg

Calcium

42.6%426mg

12 mgvs426 mg

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

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36%0.32mg

Copper

53%0.48mg

0.32 mgvs0.48 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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20.7%1.66mg

Iron

13.3%1.06mg

1.66 mgvs1.06 mg

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

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13.3%56mg

Magnesium

25.3%106mg

56 mgvs106 mg

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

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45.7%1.05mg

Manganese

11.6%0.27mg

1.05 mgvs0.27 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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15.7%110mg

Phosphorus

21.3%149mg

110 mgvs149 mg

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

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11.6%396mg

Potassium

56.6%1926mg

396 mgvs1926 mg

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

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32%17.7μg

Selenium

9.67%5.3μg

17.7 μgvs5.3 μg

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

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21%313mg

Sodium

0%0mg

313 mgvs0 mg

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

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7.08%0.78mg

Zinc

6.77%0.74mg

0.78 mgvs0.74 mg

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

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0.46%17g

Water

25%923g

17 gvs923 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Sweetened Coconut FlakesVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Coconut Flakes or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: