Comparing Nutrients in 14 ounces Ground Nutmeg VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Ground Nutmeg	Navel Oranges	Recommended Dietary Allowance
Energy	72% 2084kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	16.4% 12g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	217% 82.6g	23% 8.73g	38g per day for Men 19-50 years
Protein	41.4% 23g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	24% 0.31mg	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	75.4% 302μg	33.7% 135μg	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	13.2% 12mg	261% 235mg	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	0% 0mg	3.97% 0.6mg	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

	Ground Nutmeg	Navel Oranges	Recommended Dietary Allowance
Calcium	73% 730mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	17% 0.15mg	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	151% 12mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	5% 0.12mg	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	121% 845mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Nutmeg vs Navel Oranges:

• Ground Nutmeg Spices have 5.1 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Vitamin A, 19.7 times more Vitamin C and more Vitamin E than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Raw Navel Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Ground Nutmeg Spices as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Ground Nutmeg vs Navel Oranges:

• Ground Nutmeg Spices have 4.3 times more Calcium, 26.3 times more Copper, 23.4 times more Iron, 16.6 times more Magnesium, 100 times more Manganese, 9.3 times more Phosphorus, 2.1 times more Potassium, more Selenium, 16 times more Sodium and 26.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 13.8 times more Water than Ground Nutmeg Spices.

Comparison of macro-nutrients per 14 ounces:

• Ground Nutmeg Spices have 10.7 times more Energy, 242.1 times more Fat, 1525.9 times more Saturated Fat, 15.2 times more Omega 6, 3.9 times more Carbohydrate, 9.5 times more Fiber and 6.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Sugars than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.