Comparing Nutrients in 1 pound Sisymbrium Seeds VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Sisymbrium Seeds	Navel Oranges	Recommended Dietary Allowance
Energy	49.7% 1442kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	411% 6.6g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	NA	26.3% 9.98g	38g per day for Men 19-50 years
Protein	98% 55g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.9mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	477% 76.3mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.53mg	27.6% 0.36mg	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	108% 431μg	38.6% 154μg	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	155% 139mg	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Navel Oranges	Recommended Dietary Allowance
Calcium	741% 7407mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	19.7% 0.18mg	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	6.24% 0.5mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	339% 1424mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	5.7% 0.13mg	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	3.9% 27.2mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	284% 9662mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 417mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Sisymbrium Seeds versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sisymbrium Seeds vs Navel Oranges:

• 1 pound of Sisymbrium Seeds has 2.8 times more Vitamin B1, 8.3 times more Vitamin B2, 39.6 times more Vitamin B3, 3.8 times more Vitamin B5, 9.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.9 times more Vitamin C than Whole Dried Sisymbrium Seeds.
• Both Whole Dried Sisymbrium Seeds as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Sisymbrium Seeds vs Navel Oranges:

• 1 pound of Sisymbrium Seeds has 38 times more Calcium, 2.8 times more Copper, 28.5 times more Magnesium, 52.1 times more Manganese, 12.8 times more Potassium, 92 times more Sodium and 3.8 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.8 times more Phosphorus and 14.1 times more Water than Whole Dried Sisymbrium Seeds.
• 1 pound of Sisymbrium Seeds lack sufficient amounts of Phosphorus
• 1 pound of Navel Oranges lack sufficient amounts of Manganese and Zinc
• Both Whole Dried Sisymbrium Seeds as well as Raw Navel Oranges lack sufficient amounts of Iron in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sisymbrium Seeds has 6.5 times more Energy, 30.7 times more Fat, 53.1 times more Saturated Fat, 161.2 times more Omega 3, 24.9 times more Omega 6, 4.6 times more Carbohydrate and 13.3 times more Protein than Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein