Comparing Nutrients in 500 calories Valencia OrangesVS Sweetened Coconut Flakes

Weight per 500 calories

Valencia Oranges

1020g

Sweetened Coconut Flakes

110g

Packaged Sweetened Coconut Meat Flakes have 9.3 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Sweetened Coconut Flakes

53%

44%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Sweetened Coconut Flakes

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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3.16%3.06g

Fat

31.6%30.7g

3.06 gvs30.7 g

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

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1.1%0.36g

Saturated Fat

90%29g

0.36 gvs29 g

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

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10.2%0.16g

Omega 3

0%0g

0.16 gvs0 g

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

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2.64%0.45g

Omega 6

1.43%0.24g

0.45 gvs0.24 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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93%121g

Carbohydrate

43.7%57g

121 gvs57 g

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

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Sugars

55.6%40.3g

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

NA gvs40.3 g

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

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Fructose

0.015%0.011g

≤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 gvs0.011 g

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

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Glucose

%0.58g

NA gvs0.58 g

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

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Sucrose

%39.7g

NA gvs39.7 g

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

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67%25.5g

Fiber

28.6%11g

25.5 gvs11 g

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

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19%10.6g

Protein

6.13%3.43g

10.6 gvs3.43 g

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

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Vitamins

Valencia Orangesvs Sweetened Coconut Flakes

13.6%122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

122 μgvs0 μg

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

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74%0.89mg

Vitamin B1

1.37%0.016mg

Thiamine

0.89 mgvs0.016 mg

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

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31.4%0.41mg

Vitamin B2

1.27%0.016mg

Riboflavin

0.41 mgvs0.016 mg

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

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17.5%2.8mg

Vitamin B3

4.78%0.76mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs0.76 mg

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

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51%2.55mg

Vitamin B5

3.07%0.15mg

Pantothenic acid

2.55 mgvs0.15 mg

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

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49.5%0.64mg

Vitamin B6

2.53%0.033mg

Pyridoxine

0.64 mgvs0.033 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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99%398μg

Vitamin B9

0.82%3.3μg

Folates and Folic Acid

398 μgvs3.3 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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550%495mg

Vitamin C

0%0mg

Ascorbic acid

495 mgvs0 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

0%0mg

Tocopherols and Tocotrienols

NA mgvs0 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Valencia Orangesvs Sweetened Coconut Flakes

41%408mg

Calcium

1.2%12mg

408 mgvs12 mg

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

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42%0.38mg

Copper

36%0.32mg

0.38 mgvs0.32 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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11.5%0.92mg

Iron

20.7%1.66mg

0.92 mgvs1.66 mg

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

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24.3%102mg

Magnesium

13.3%56mg

102 mgvs56 mg

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

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10.2%0.23mg

Manganese

45.7%1.05mg

0.23 mgvs1.05 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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24.8%173mg

Phosphorus

15.7%110mg

173 mgvs110 mg

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

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53.7%1827mg

Potassium

11.6%396mg

1827 mgvs396 mg

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

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Selenium

32%17.7μg

NA μgvs17.7 μg

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

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0%0mg

Sodium

21%313mg

0 mgvs313 mg

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

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5.57%0.61mg

Zinc

7.08%0.78mg

0.61 mgvs0.78 mg

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

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24%881g

Water

0.46%17g

881 gvs17 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 Valencia Oranges vs Sweetened Coconut Flakes:

Raw Valencia Oranges have 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 Raw Valencia Oranges as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Sweetened Coconut Flakes:

Raw Valencia Oranges have 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.
While Packaged Sweetened Coconut Meat Flakes contain 1.8 times more Iron, 4.5 times more Manganese, more Sodium and 1.3 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Packaged Sweetened Coconut Meat Flakes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 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.
While Packaged Sweetened Coconut Meat Flakes contain 10 times more Fat and 81 times more Saturated Fat than Raw Valencia Oranges.
Both Raw Valencia Oranges and Packaged Sweetened Coconut Meat Flakes have similar amounts of Energy per 500 kcal.
Both Raw Valencia Oranges as well as Packaged Sweetened Coconut Meat Flakes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesSweetened Coconut FlakesVS Navel OrangesValencia OrangesVS Canned Flaked Sweetened Dried Coconut MeatSweetened Coconut FlakesVS Canned Flaked Sweetened Dried Coconut Meat

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Sweetened Coconut Flakes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: