Comparing Nutrients in 300 calories Ground Cloves VS Oranges

Weight per 300 calories

• Ground Cloves: 110g
• Oranges: 638g

Ground Cloves have 5.8 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Ground Cloves or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Oranges	7%	2%	91%

Macro Nutrients

	Ground Cloves	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	82.3% 59.7g	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	1.6% 1.17g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.022g	NA	g per day for Men 19-50 years
Fiber	98% 37g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Oranges	Recommended Dietary Allowance
Vitamin A	0.97% 8.76μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	29.5% 0.38mg	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	6.84% 27.4μg	48% 191μg	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	0.24% 0.22mg	377% 340mg	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	64.4% 9.66mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Oranges	Recommended Dietary Allowance
Calcium	69% 692mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	32% 0.29mg	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	162% 13mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	67.5% 284mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	2862% 66mg	6.94% 0.16mg	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	16.3% 114mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.29% 11g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cloves vs Oranges:

• Ground Cloves Spices have 8.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 8 times more Vitamin A, 3.2 times more Vitamin B1, 2.9 times more Vitamin B5, 7 times more Vitamin B9 and 1550.7 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Ground Cloves Spices as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Cloves vs Oranges:

• Ground Cloves Spices have 2.7 times more Calcium, 1.4 times more Copper, 20.3 times more Iron, 4.4 times more Magnesium, 412.6 times more Manganese, 1.3 times more Phosphorus, 2.5 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 51.2 times more Water than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw Oranges have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Cloves Spices have 18.6 times more Fat, 45.2 times more Saturated Fat, 14.3 times more Omega 3, 25.3 times more Omega 6 and 2.4 times more Fiber than Raw Oranges.
• While Raw Oranges contain 22.9 times more Sugars than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Ground Cloves Spices as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.