Comparing Nutrients in 14 ounces Raw Kamut VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Raw Kamut	Florida Oranges	Recommended Dietary Allowance
Energy	46% 1338kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	35.2% 46g	130g per day for Men 19-50 years
Sugars	43% 31g	50% 36.3g	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	0.6% 0.44g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	116% 44g	25% 9.53g	38g per day for Men 19-50 years
Protein	103% 57.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	15.6% 0.2mg	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	NA	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Florida Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	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	187% 15mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	4.14% 0.095mg	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	206% 1445mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.2% 44g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Kamut versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Kamut vs Florida Oranges:

• 14 ounces of Raw Kamut have 5.7 times more Vitamin B1, 4.6 times more Vitamin B2, 15.9 times more Vitamin B3, 3.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 3.4 times more Vitamin E than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Uncooked Khorasan Wheat .
• 14 ounces of Raw Kamut have insufficient amounts of Vitamin C
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Uncooked Khorasan Wheat as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Raw Kamut vs Florida Oranges:

• 14 ounces of Raw Kamut have 13 times more Copper, 41.9 times more Iron, 13 times more Magnesium, 114 times more Manganese, 30.3 times more Phosphorus, 2.4 times more Potassium, 163 times more Selenium and 46 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2 times more Calcium and 7.9 times more Water than Uncooked Khorasan Wheat .
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Kamut have 7.3 times more Energy, 10.1 times more Fat, 4.4 times more Omega 3, 18.5 times more Omega 6, 6.1 times more Carbohydrate, 4.6 times more Fiber and 20.8 times more Protein than Florida Oranges.
• Both Raw Kamut and Florida Oranges offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein