Comparing Nutrients in 1 kilogram Valencia Oranges VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Valencia Oranges	Cumin Seed	Recommended Dietary Allowance
Energy	17% 490kcal	129% 3750kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	230% 223g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	183% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	340% 442g	130g per day for Men 19-50 years
Sugars	NA	31% 22.5g	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	65.8% 25g	276% 105g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cumin Seed	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	523% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	286% 45.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	335% 4.35mg	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	98% 390μg	25% 100μg	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	539% 485mg	85.6% 77mg	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	NA	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cumin Seed	Recommended Dietary Allowance
Calcium	40% 400mg	931% 9310mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	963% 8.67mg	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	11.3% 0.9mg	8295% 664mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	871% 3660mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1449% 33.3mg	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	24.3% 170mg	713% 4990mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	526% 17880mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	112% 1680mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	436% 48mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.18% 80.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cumin Seed:

• Raw Valencia Oranges have 3.9 times more Vitamin B9 and 6.3 times more Vitamin C than Cumin Seed Spices.
• While Cumin Seed Spices contain 5.3 times more Vitamin A, 7.2 times more Vitamin B1, 8.2 times more Vitamin B2, 16.7 times more Vitamin B3 and 6.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cumin Seed:

• Raw Valencia Oranges have 10.7 times more Water than Cumin Seed Spices.
• While Cumin Seed Spices contain 23.3 times more Calcium, 23.4 times more Copper, 737.3 times more Iron, 36.6 times more Magnesium, 144.9 times more Manganese, 29.4 times more Phosphorus, 10 times more Potassium, more Sodium and 80 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Cumin Seed Spices contain 7.7 times more Energy, 74.2 times more Fat, 43.9 times more Saturated Fat, 11 times more Omega 3, 70.5 times more Omega 6, 3.7 times more Carbohydrate, 4.2 times more Fiber and 17.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.