Comparing Nutrients in 7 ounces Carob flour VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Carob flour	Valencia Oranges	Recommended Dietary Allowance
Energy	15% 441kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 176g	18% 23.6g	130g per day for Men 19-50 years
Sugars	134% 97g	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	208% 79g	13% 4.96g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.4% 0.91mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	9.6% 0.13mg	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	14.4% 57.5μg	19.3% 77.4μg	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	0.44% 0.4mg	107% 96mg	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	8.33% 1.25mg	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

	Carob flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	69% 691mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	8.16% 0.073mg	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	73% 5.83mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	2% 0.046mg	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	22.4% 157mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	48.3% 1641mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carob flour vs Valencia Oranges:

• Carob flour has 11.5 times more Vitamin B2, 6.9 times more Vitamin B3 and 5.8 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 242.5 times more Vitamin C than Carob flour.
• Both Carob flour as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carob flour vs Valencia Oranges:

• Carob flour has 8.7 times more Calcium, 15.4 times more Copper, 32.7 times more Iron, 5.4 times more Magnesium, 22.1 times more Manganese, 4.6 times more Phosphorus, 4.6 times more Potassium, more Sodium and 15.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24.1 times more Water than Carob flour.

Comparison of macro-nutrients per 7 ounces:

• Carob flour has 4.5 times more Energy, 4.8 times more Omega 6, 7.5 times more Carbohydrate, 15.9 times more Fiber and 4.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Omega 3 than Carob flour.
• Both Carob flour as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.