Comparing Nutrients in 1 pound Oranges with Peel VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Oranges with Peel	Ground Cloves	Recommended Dietary Allowance
Energy	9.85% 286kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	60.8% 59g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	56% 18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	166% 2.65g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	229% 297g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	6.7% 4.85g	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	% 5.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	405% 154g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Ground Cloves	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	44.2% 7.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	136% 1.77mg	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	34% 136μg	28.3% 113μg	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	358% 322mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	267% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	536% 643μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Ground Cloves	Recommended Dietary Allowance
Calcium	31.8% 318mg	287% 2867mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	185% 1.67mg	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	45.4% 3.63mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	NA	11858% 273mg	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	14.3% 100mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	136% 4627mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	10% 373g	1.2% 44.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Ground Cloves per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Ground Cloves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Ground Cloves:

• 1 pound of Oranges with Peel has 355 times more Vitamin C than Ground Cloves.
• While 1 lb of Ground Cloves Spices contains 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Ground Cloves provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Ground Cloves have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Ground Cloves Spices have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Ground Cloves:

• 1 pound of Oranges with Peel has 8.3 times more Water than Ground Cloves.
• While 1 lb of Ground Cloves Spices contains 9 times more Calcium, 6.5 times more Copper, 14.8 times more Iron, 18.5 times more Magnesium, 4.7 times more Phosphorus, 5.2 times more Potassium, 10.3 times more Selenium, 138.5 times more Sodium and 21.1 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Ground Cloves Spices contains 4.3 times more Energy, 43.3 times more Fat, 112.9 times more Saturated Fat, 36.6 times more Omega 3, 60.4 times more Omega 6, 4.2 times more Carbohydrate, 7.5 times more Fiber and 4.6 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6