Comparing Nutrients in 5 ounces Valencia Oranges VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cardamom	11%	16%	73%

Macro Nutrients

	Valencia Oranges	Cardamom	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	74.7% 97g	130g per day for Men 19-50 years
Sugars	NA	NA	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	104% 39.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	27.2% 15.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cardamom	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.76% 1.56mg	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	25% 0.33mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cardamom	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	60.3% 0.54mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	1726% 39.7mg	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	36% 252mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 2.3 times more Vitamin C than Cardamom Spices.
• While Cardamom Spices contain 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 4 times more Vitamin B3 and 3.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cardamom Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cardamom:

• Raw Valencia Oranges have 10.4 times more Water than Cardamom Spices.
• While Cardamom Spices contain 9.6 times more Calcium, 10.4 times more Copper, 155.2 times more Iron, 22.9 times more Magnesium, 1217.4 times more Manganese, 10.5 times more Phosphorus, 6.3 times more Potassium, more Sodium and 124.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Cardamom Spices contain 6.3 times more Energy, 22.3 times more Fat, 19.4 times more Saturated Fat, 7.5 times more Omega 3, 7 times more Omega 6, 5.8 times more Carbohydrate, 11.2 times more Fiber and 10.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.