Comparing Nutrients in 5 ounces Valencia Oranges VS 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	2.4% 69.5kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	26% 4.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	9.33% 3.54g	142% 54g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Caraway Seed	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	39.3% 0.51mg	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	14% 55.3μg	3.54% 14μg	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	76.4% 68.7mg	33% 29.8mg	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	NA	23.6% 3.54mg	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	5.67% 56.7mg	98% 977mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	143% 1.3mg	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	1.6% 0.13mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	80% 1.84mg	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	3.44% 24mg	115% 805mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	56.3% 1915mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Caraway Seed:

• Raw Valencia Oranges have 3.9 times more Vitamin B9 and 2.3 times more Vitamin C than Caraway Seed Spices.
• While Caraway Seed Spices contain 1.5 times more Vitamin A, 4.4 times more Vitamin B1, 9.5 times more Vitamin B2, 13.2 times more Vitamin B3 and 5.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Caraway Seed:

• Raw Valencia Oranges have 8.7 times more Water than Caraway Seed Spices.
• While Caraway Seed Spices contain 17.2 times more Calcium, 24.6 times more Copper, 180.3 times more Iron, 25.8 times more Magnesium, 56.5 times more Manganese, 33.4 times more Phosphorus, 7.5 times more Potassium, more Sodium and 91.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Caraway Seed Spices contain 6.8 times more Energy, 48.6 times more Fat, 17.7 times more Saturated Fat, 9.4 times more Omega 3, 71 times more Omega 6, 4.2 times more Carbohydrate, 15.2 times more Fiber and 19 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.