Comparing Nutrients in 1 pound 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	7.2% 209kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	246% 320g	130g per day for Men 19-50 years
Sugars	57% 41.5g	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	132% 50.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Raw Kamut	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	90% 1.17mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Raw Kamut	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	255% 2.3mg	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	5.1% 0.41mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	539% 12.4mg	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	7.78% 54.4mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	672% 370μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.36% 50.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Raw Kamut per 1 lb

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

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

• 1 pound of Florida Oranges has more Vitamin C than Raw Kamut.
• While 1 lb 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 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound 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 pound.

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

• 1 pound of Florida Oranges has 2 times more Calcium and 7.9 times more Water than Raw Kamut.
• While 1 lb 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 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein