Comparing Nutrients in 14 ounces Navel Oranges VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Navel Oranges	Cumin Seed	Recommended Dietary Allowance
Energy	6.7% 194kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	91% 88.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	72.4% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	135% 176g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	12.3% 8.93g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	110% 41.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cumin Seed	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	133% 1.73mg	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	33.7% 135μg	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	261% 235mg	34% 30.6mg	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	3.97% 0.6mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cumin Seed	Recommended Dietary Allowance
Calcium	17% 171mg	370% 3695mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	382% 3.44mg	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	6.45% 0.52mg	3292% 263mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	346% 1453mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	575% 13.2mg	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	13% 91mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	209% 7096mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	173% 19mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.86% 32g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 3.4 times more Vitamin B9 and 7.7 times more Vitamin C than Cumin Seed Spices.
• While Cumin Seed Spices contain 5.3 times more Vitamin A, 9.2 times more Vitamin B1, 6.4 times more Vitamin B2, 10.8 times more Vitamin B3, 5.5 times more Vitamin B6, 22.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Cumin Seed:

• Raw Navel Oranges have 10.7 times more Water than Cumin Seed Spices.
• While Cumin Seed Spices contain 21.7 times more Calcium, 22.2 times more Copper, 510.5 times more Iron, 33.3 times more Magnesium, 114.9 times more Manganese, 21.7 times more Phosphorus, 10.8 times more Potassium, more Selenium, 168 times more Sodium and 60 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 3.8 times more Sugars than Cumin Seed Spices.
• While Cumin Seed Spices contain 7.7 times more Energy, 148.5 times more Fat, 90.3 times more Saturated Fat, 19.6 times more Omega 3, 134.9 times more Omega 6, 3.5 times more Carbohydrate, 4.8 times more Fiber and 19.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.