Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs Oranges, raw, all commercial varieties
Nutrition comparison per 100 g.
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
443 kcal
Oranges, raw, all commercial varieties
47 kcal
Calories
443 kcal
47 kcal
Protein
3.4 g
0.9 g
Carbs
40.9 g
11.8 g
Fiber
4.5 g
2.4 g
Sugars
~
9.4 g
Fat
31.7 g
0.1 g
Sodium
20 mg
0 mg
Key takeaways
- Oranges, raw, all commercial varieties has 89% fewer calories (47 kcal vs 443 kcal).
- Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has more protein (3.4 g vs 0.9 g).
- Oranges, raw, all commercial varieties has more carbs (11.8 g vs 40.9 g).
- Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has more fiber (4.5 g vs 2.4 g).
- Oranges, raw, all commercial varieties has more fat (0.1 g vs 31.7 g).
| Macronutrients | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Calories | 443 kcal | 47 kcal |
| Protein | 3.4 g | 0.9 g |
| Total Fat | 31.7 g | 0.1 g |
| Total Carbohydrate | 40.9 g | 11.8 g |
| Dietary Fiber | 4.5 g | 2.4 g |
| Total Sugars | ~ | 9.4 g |
| Water | 23.3 g | 86.8 g |
| Carbohydrates | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 40.9 g | 11.8 g |
| Dietary Fiber | 4.5 g | 2.4 g |
| Total Sugars | ~ | 9.4 g |
| Fats & Fatty Acids | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Total Fat | 31.7 g | 0.1 g |
| Saturated Fat | 28.1 g | 0.0 g |
| Monounsaturated Fat | 1.3 g | 0.0 g |
| Polyunsaturated Fat | 0.3 g | 0.0 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 7.0 mg |
| Omega-6 Fatty Acids | 347.0 mg | 18.0 mg |
| Protein & Amino Acids | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Protein | 3.4 g | 0.9 g |
| Histidine | 77.0 mg | 18.0 mg |
| Isoleucine | 132.0 mg | 25.0 mg |
| Leucine | 249.0 mg | 23.0 mg |
| Lysine | 148.0 mg | 47.0 mg |
| Methionine | 63.0 mg | 20.0 mg |
| Phenylalanine | 170.0 mg | 31.0 mg |
| Threonine | 122.0 mg | 15.0 mg |
| Tryptophan | 39.0 mg | 9.0 mg |
| Valine | 203.0 mg | 40.0 mg |
| Alanine | 172.0 mg | 50.0 mg |
| Arginine | 551.0 mg | 65.0 mg |
| Aspartic Acid | 328.0 mg | 114.0 mg |
| Cystine | 66.0 mg | 10.0 mg |
| Glutamic Acid | 767.0 mg | 94.0 mg |
| Glycine | 159.0 mg | 94.0 mg |
| Proline | 139.0 mg | 46.0 mg |
| Serine | 173.0 mg | 32.0 mg |
| Tyrosine | 104.0 mg | 16.0 mg |
| Vitamins | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 11.0 mcg |
| Vitamin C | 0.0 mg | 53.2 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.2 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.0 mg |
| Niacin (B3) | 0.3 mg | 0.3 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate (B9) | 7.0 mcg | 30.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 0.3 mg |
| Choline | ~ | 8.4 mg |
| Minerals | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Calcium | 14.0 mg | 40.0 mg |
| Iron | 1.8 mg | 0.1 mg |
| Magnesium | 49.0 mg | 10.0 mg |
| Phosphorus | 103.0 mg | 14.0 mg |
| Potassium | 324.0 mg | 181.0 mg |
| Sodium | 20.0 mg | 0.0 mg |
| Zinc | 1.6 mg | 0.1 mg |
| Copper | 0.3 mg | 0.0 mg |
| Manganese | 2.2 mg | 0.0 mg |
| Selenium | ~ | 0.5 mcg |
| Sterols | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Oranges, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 0.4 g |
Frequently asked questions
Which has fewer calories, Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned or Oranges, raw, all commercial varieties?
Oranges, raw, all commercial varieties has fewer calories: 443 kcal for Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs 47 kcal for Oranges, raw, all commercial varieties per 100 g.
Which has more protein, Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned or Oranges, raw, all commercial varieties?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has more protein: 3.4 g for Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs 0.9 g for Oranges, raw, all commercial varieties per 100 g.
Which has more fiber, Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned or Oranges, raw, all commercial varieties?
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned has more fiber: 4.5 g for Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned vs 2.4 g for Oranges, raw, all commercial varieties per 100 g.
Is Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned or Oranges, raw, all commercial varieties healthier?
Oranges, raw, all commercial varieties is lower in calories, and Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.