Comparing Nutrients in 5 ounces Navel Oranges VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Navel Oranges	Ground Nutmeg	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	53.7% 70g	130g per day for Men 19-50 years
Sugars	16.6% 12g	5.85% 4.24g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	17.4% 0.23mg	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	12% 48μg	27% 108μg	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	93% 83.8mg	4.72% 4.25mg	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	1.4% 0.21mg	0% 0mg	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

	Navel Oranges	Ground Nutmeg	Recommended Dietary Allowance
Calcium	6.1% 61mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	162% 1.46mg	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	2.3% 0.18mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	179% 4.1mg	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	4.66% 32.6mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Ground Nutmeg per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Ground Nutmeg to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Navel Oranges have 19.7 times more Vitamin C than Ground Nutmeg.
• While 5 oz of Ground Nutmeg Spices contain 5.1 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Ground Nutmeg provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Navel Oranges as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Ground Nutmeg:

• 5 ounces of Navel Oranges have 13.8 times more Water than Ground Nutmeg.
• While 5 oz of Ground Nutmeg Spices contain 4.3 times more Calcium, 26.3 times more Copper, 23.4 times more Iron, 16.6 times more Magnesium, 100 times more Manganese, 9.3 times more Phosphorus, 2.1 times more Potassium, more Selenium and 26.9 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.8 times more Sugars than Ground Nutmeg.
• While 5 oz of Ground Nutmeg Spices contain 10.7 times more Energy, 242.1 times more Fat, 1525.9 times more Saturated Fat, 15.2 times more Omega 6, 3.9 times more Carbohydrate, 9.5 times more Fiber and 6.4 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Ground Nutmeg Spices provide inadequate amounts of Omega 3 in five ounces.