Comparing Nutrients in 5 ounces Ground Nutmeg VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Ground Nutmeg	Valencia Oranges	Recommended Dietary Allowance
Energy	25.7% 744kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	13% 17g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	77.6% 29.5g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	6.87% 0.089mg	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	27% 108μg	14% 55.3μg	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	4.72% 4.25mg	76.4% 68.7mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Valencia Oranges	Recommended Dietary Allowance
Calcium	26% 261mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5.83% 0.052mg	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	54% 4.3mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	1.4% 0.033mg	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	43% 302mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	3.3% 122g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A and 16.2 times more Vitamin C than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Nutmeg Spices have 4.6 times more Calcium, 27.8 times more Copper, 33.8 times more Iron, 18.3 times more Magnesium, 126.1 times more Manganese, 12.5 times more Phosphorus, 2 times more Potassium, more Sodium and 35.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.9 times more Water than Ground Nutmeg Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Nutmeg Spices have 10.7 times more Energy, 121 times more Fat, 741.1 times more Saturated Fat, 8 times more Omega 6, 4.1 times more Carbohydrate, 8.3 times more Fiber and 5.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.