Comparing Nutrients in 5 ounces Navel Oranges VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Navel Oranges	Raw Kamut	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	4.78% 0.81g	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	77% 100g	130g per day for Men 19-50 years
Sugars	16.6% 12g	15.3% 11g	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	0.22% 0.16g	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	% 0.88g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.78g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Raw Kamut	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	28.2% 0.37mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Raw Kamut	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	79.7% 0.72mg	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	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	169% 3.88mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Raw Kamut per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Raw Kamut:

• 5 ounces of Navel Oranges have more Vitamin C than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 8.3 times more Vitamin B1, 3.6 times more Vitamin B2, 15 times more Vitamin B3, 3.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.1 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Raw Kamut have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Raw Kamut:

• 5 ounces of Navel Oranges have 2 times more Calcium and 7.8 times more Water than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 13 times more Copper, 29 times more Iron, 11.8 times more Magnesium, 94.3 times more Manganese, 15.8 times more Phosphorus, 2.4 times more Potassium, more Selenium and 46 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 20.5 times more Fructose than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 6.9 times more Energy, 14.2 times more Fat, 5.3 times more Omega 3, 24.9 times more Omega 6, 5.6 times more Carbohydrate, 5 times more Fiber and 16 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Raw Kamut offer comparable quantities of Sugars per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein