Comparing Nutrients in 5 ounces Oranges VS Ground Cloves

Macros Ratio

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

Macro Nutrients

	Oranges	Ground Cloves	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	71.5% 93g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	4.65% 3.37g	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	2.1% 1.5g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	126% 48g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Oranges	Ground Cloves	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	42.6% 0.55mg	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	10.6% 42.5μg	8.86% 35.4μg	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	83.8% 75.4mg	0.31% 0.28mg	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	1.7% 0.26mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Ground Cloves	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	89.6% 896mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	58% 0.52mg	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	1.77% 0.14mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	3706% 85.2mg	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	2.83% 20mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	42.5% 1446mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Ground Cloves:

• Raw Oranges have 1.4 times more Vitamin A and 266 times more Vitamin C than Ground Cloves Spices.
• While Ground Cloves Spices contain 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 5.5 times more Vitamin B3, 2 times more Vitamin B5, 6.5 times more Vitamin B6, 49 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Ground Cloves Spices have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Oranges as well as Ground Cloves Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Ground Cloves:

• Raw Oranges have 8.8 times more Water than Ground Cloves Spices.
• While Ground Cloves Spices contain 15.8 times more Calcium, 8.2 times more Copper, 118.3 times more Iron, 25.9 times more Magnesium, 2405.1 times more Manganese, 7.4 times more Phosphorus, 5.6 times more Potassium, 14.4 times more Selenium, more Sodium and 33.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 3.9 times more Sugars than Ground Cloves Spices.
• While Ground Cloves Spices contain 5.8 times more Energy, 108.3 times more Fat, 263.5 times more Saturated Fat, 83.6 times more Omega 3, 147.6 times more Omega 6, 5.6 times more Carbohydrate, 14.1 times more Fiber and 6.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.