Comparing Nutrients in 1 kilogram Ground Nutmeg VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Ground Nutmeg	Navel Oranges	Recommended Dietary Allowance
Energy	181% 5250kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	374% 363g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	811% 259g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	96% 125g	130g per day for Men 19-50 years
Sugars	41.2% 30g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	547% 208g	58% 22g	38g per day for Men 19-50 years
Protein	104% 58.4g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Navel 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Ground Nutmeg	Navel Oranges	Recommended Dietary Allowance
Calcium	184% 1840mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1261% 29mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	23.2% 860g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 5.1 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.4 times more Vitamin A, 19.7 times more Vitamin C and more Vitamin E than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Raw Navel Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Ground Nutmeg Spices as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

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

• Ground Nutmeg Spices have 4.3 times more Calcium, 26.3 times more Copper, 23.4 times more Iron, 16.6 times more Magnesium, 100 times more Manganese, 9.3 times more Phosphorus, 2.1 times more Potassium, more Selenium, 16 times more Sodium and 26.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 13.8 times more Water than Ground Nutmeg Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Nutmeg Spices have 10.7 times more Energy, 242.1 times more Fat, 1525.9 times more Saturated Fat, 15.2 times more Omega 6, 3.9 times more Carbohydrate, 9.5 times more Fiber and 6.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Sugars than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.