Comparing Nutrients in 300 calories Valencia Oranges VS Caraway Seed

Weight per 300 calories

• Valencia Oranges: 612g
• Caraway Seed: 90g

Caraway Seed Spices have 6.8 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Caraway Seed?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Valencia Oranges	Caraway Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	8.45% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	34.6% 45g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	40.3% 15.3g	90% 34.2g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Caraway Seed	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	1.8% 16.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	25% 0.32mg	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	59.7% 239μg	2.25% 9μg	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	330% 297mg	21% 19mg	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	15% 2.25mg	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

	Valencia Oranges	Caraway Seed	Recommended Dietary Allowance
Calcium	24.5% 245mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	91% 0.82mg	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	6.9% 0.55mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	51% 1.17mg	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	15% 104mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	35.8% 1217mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.02% 15.3mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.24% 8.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Caraway Seed:

• Raw Valencia Oranges have 4.5 times more Vitamin A, 1.5 times more Vitamin B1, 26.5 times more Vitamin B9 and 15.7 times more Vitamin C than Caraway Seed Spices.
• While Caraway Seed Spices contain 1.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Caraway Seed Spices have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Valencia Oranges as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Caraway Seed:

• Raw Valencia Oranges have 59.4 times more Water than Caraway Seed Spices.
• While Caraway Seed Spices contain 2.5 times more Calcium, 3.6 times more Copper, 26.5 times more Iron, 3.8 times more Magnesium, 8.3 times more Manganese, 4.9 times more Phosphorus and 13.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Caraway Seed Spices have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.6 times more Carbohydrate than Caraway Seed Spices.
• While Caraway Seed Spices contain 7.2 times more Fat, 1.4 times more Omega 3, 10.4 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Caraway Seed Spices have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.