Comparing Nutrients in 1 pound Fenugreek Seed VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Fenugreek Seed	Valencia Oranges	Recommended Dietary Allowance
Energy	50.5% 1465kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.62g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	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	294% 112g	30% 11.3g	38g per day for Men 19-50 years
Protein	186% 104g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Valencia 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	122% 1.46mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	22% 0.29mg	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	64.6% 259μg	44.2% 177μg	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	15% 13.6mg	244% 220mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Valencia Oranges	Recommended Dietary Allowance
Calcium	80% 798mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	559% 5.03mg	18.6% 0.17mg	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	1901% 152mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	206% 866mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	242% 5.57mg	4.54% 0.1mg	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	192% 1343mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	103% 3493mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	NA	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.1% 40g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fenugreek Seed vs Valencia Oranges:

• Fenugreek Seed Spices have 3.7 times more Vitamin B1, 9.2 times more Vitamin B2, 6 times more Vitamin B3, 9.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A and 16.2 times more Vitamin C than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fenugreek Seed vs Valencia Oranges:

• Fenugreek Seed Spices have 4.4 times more Calcium, 30 times more Copper, 372.6 times more Iron, 19.1 times more Magnesium, 53.4 times more Manganese, 17.4 times more Phosphorus, 4.3 times more Potassium, more Sodium and 41.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.8 times more Water than Fenugreek Seed Spices.

Comparison of macro-nutrients per 1 pound:

• Fenugreek Seed Spices have 6.6 times more Energy, 21.4 times more Fat, 41.7 times more Saturated Fat, 4.9 times more Carbohydrate, 9.8 times more Fiber and 22.1 times more Protein than Raw Valencia Oranges.
• Both Fenugreek Seed Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.