Comparing Nutrients in 1 kilogram Florida Oranges VS Raw Kamut

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Raw Kamut	Recommended Dietary Allowance
Energy	16% 460kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	33.7% 5.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	543% 706g	130g per day for Men 19-50 years
Sugars	126% 91g	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.5g	g per day for Men 19-50 years
Fiber	63% 24g	292% 111g	38g per day for Men 19-50 years
Protein	12.5% 7g	260% 145g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raw Kamut	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	472% 5.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	398% 63.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	190% 9.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	199% 2.6mg	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	42.5% 170μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Raw Kamut	Recommended Dietary Allowance
Calcium	43% 430mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	562% 5.06mg	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	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1189% 27.4mg	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	17% 120mg	520% 3640mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1482% 815μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	23.6% 871g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Raw Kamut per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Raw Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Raw Kamut:

• 1 kilogram of Florida Oranges has more Vitamin C than Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 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 Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Raw Kamut have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Raw Kamut:

• 1 kilogram of Florida Oranges has 2 times more Calcium and 7.9 times more Water than Raw Kamut.
• While 1 kg of Uncooked Khorasan Wheat contains 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 Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Uncooked Khorasan Wheat contains 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 Raw Florida Oranges.
• Both Florida Oranges and Raw Kamut offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein