Comparing Nutrients in 1 kilogram Navel Oranges VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Navel Oranges	Caraway Seed	Recommended Dietary Allowance
Energy	17% 490kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	150% 146g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	184% 31.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	384% 499g	130g per day for Men 19-50 years
Sugars	117% 85g	8.83% 6.4g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	1000% 380g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Caraway Seed	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	292% 3.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	277% 3.6mg	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	85% 340μg	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	657% 591mg	233% 210mg	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	10% 1.5mg	167% 25mg	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

	Navel Oranges	Caraway Seed	Recommended Dietary Allowance
Calcium	43% 430mg	689% 6890mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1011% 9.1mg	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	16.3% 1.3mg	2029% 162mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	614% 2580mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	565% 13mg	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	33% 230mg	811% 5680mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	397% 13510mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	500% 55mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Caraway Seed per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Caraway Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Caraway Seed:

• 1 kilogram of Navel Oranges has 3.4 times more Vitamin B9 and 2.8 times more Vitamin C than Caraway Seed.
• While 1 kg of Caraway Seed Spices contains 1.5 times more Vitamin A, 5.6 times more Vitamin B1, 7.4 times more Vitamin B2, 8.5 times more Vitamin B3, 4.6 times more Vitamin B6 and 16.7 times more Vitamin E than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Navel Oranges as well as Caraway Seed Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Caraway Seed:

• 1 kilogram of Navel Oranges has 8.7 times more Water than Caraway Seed.
• While 1 kg of Caraway Seed Spices contains 16 times more Calcium, 23.3 times more Copper, 124.8 times more Iron, 23.5 times more Magnesium, 44.8 times more Manganese, 24.7 times more Phosphorus, 8.1 times more Potassium, more Selenium and 68.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 13.3 times more Sugars than Caraway Seed.
• While 1 kg of Caraway Seed Spices contains 6.8 times more Energy, 97.3 times more Fat, 16.7 times more Omega 3, 135.7 times more Omega 6, 4 times more Carbohydrate, 17.3 times more Fiber and 21.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein