Comparing Nutrients in 14 ounces Oranges VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Oranges	Caraway Seed	Recommended Dietary Allowance
Energy	6.43% 187kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	59.7% 58g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	152% 198g	130g per day for Men 19-50 years
Sugars	51% 37g	3.5% 2.54g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	397% 151g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Caraway Seed	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	93% 83.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Caraway Seed	Recommended Dietary Allowance
Calcium	16% 159mg	273% 2735mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	401% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	805% 64.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	244% 1024mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	322% 2254mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	198% 22mg	11mg per day for Men 19-50 years
Water	9.3% 344g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Caraway Seed:

• Raw Oranges have 3 times more Vitamin B9 and 2.5 times more Vitamin C than Caraway Seed Spices.
• While Caraway Seed Spices contain 1.6 times more Vitamin A, 4.4 times more Vitamin B1, 9.5 times more Vitamin B2, 12.8 times more Vitamin B3, 6 times more Vitamin B6 and 13.9 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Caraway Seed Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Caraway Seed:

• Raw Oranges have 8.8 times more Water than Caraway Seed Spices.
• While Caraway Seed Spices contain 17.2 times more Calcium, 20.2 times more Copper, 162.3 times more Iron, 25.8 times more Magnesium, 52 times more Manganese, 40.6 times more Phosphorus, 7.5 times more Potassium, 24.2 times more Selenium, more Sodium and 78.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 14.6 times more Sugars than Caraway Seed Spices.
• While Caraway Seed Spices contain 7.1 times more Energy, 121.6 times more Fat, 41.3 times more Saturated Fat, 21.4 times more Omega 3, 173.4 times more Omega 6, 4.2 times more Carbohydrate, 15.8 times more Fiber and 21 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.