Comparing Nutrients in 1 kilogram Ground Nutmeg VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Ground Nutmeg	Valencia Oranges	Recommended Dietary Allowance
Energy	181% 5250kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	374% 363g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	811% 259g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	91% 119g	130g per day for Men 19-50 years
Sugars	41.2% 30g	NA	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	547% 208g	65.8% 25g	38g per day for Men 19-50 years
Protein	104% 58.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	48.5% 0.63mg	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	190% 760μg	98% 390μg	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	33.3% 30mg	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Valencia Oranges	Recommended Dietary Allowance
Calcium	184% 1840mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	41% 0.37mg	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	380% 30.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1261% 29mg	10% 0.23mg	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	304% 2130mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ground Nutmeg vs Valencia Oranges:

• Ground Nutmeg Spices have 4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A and 16.2 times more Vitamin C than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Nutmeg vs Valencia Oranges:

• Ground Nutmeg Spices have 4.6 times more Calcium, 27.8 times more Copper, 33.8 times more Iron, 18.3 times more Magnesium, 126.1 times more Manganese, 12.5 times more Phosphorus, 2 times more Potassium, more Sodium and 35.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.9 times more Water than Ground Nutmeg Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Nutmeg Spices have 10.7 times more Energy, 121 times more Fat, 741.1 times more Saturated Fat, 8 times more Omega 6, 4.1 times more Carbohydrate, 8.3 times more Fiber and 5.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.