Comparing Nutrients in 5 ounces Carob flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Carob flour	Navel Oranges	Recommended Dietary Allowance
Energy	11% 315kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	96% 69.6g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	148% 56.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.3% 0.65mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	8.6% 0.11mg	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	10.3% 41μg	12% 48μg	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	0.31% 0.28mg	93% 83.8mg	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	5.95% 0.89mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Navel Oranges	Recommended Dietary Allowance
Calcium	49.3% 493mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	6.14% 0.055mg	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	52% 4.17mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	1.8% 0.041mg	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% 112mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	34.5% 1172mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.14% 5.07g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carob flour vs Navel Oranges:

• Carob flour has 9 times more Vitamin B2, 4.5 times more Vitamin B3, 4.6 times more Vitamin B6 and 4.2 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A, 1.3 times more Vitamin B1, 5.6 times more Vitamin B5 and 295.5 times more Vitamin C than Carob flour.
• Both Carob flour and Raw Navel Oranges have similar amounts of Vitamin B9 per 5 oz.
• Both Carob flour as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Carob flour vs Navel Oranges:

• Carob flour has 8.1 times more Calcium, 14.6 times more Copper, 22.6 times more Iron, 4.9 times more Magnesium, 17.5 times more Manganese, 3.4 times more Phosphorus, 5 times more Potassium, more Selenium, 35 times more Sodium and 11.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 24 times more Water than Carob flour.

Comparison of macro-nutrients per 5 ounces:

• Carob flour has 4.5 times more Energy, 9.2 times more Omega 6, 7.1 times more Carbohydrate, 5.8 times more Sugars, 18.1 times more Fiber and 5.1 times more Protein than Raw Navel Oranges.
• Both Carob flour as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.