Comparing Nutrients in 100 grams Navel Oranges VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Navel Oranges	Cumin Seed	Recommended Dietary Allowance
Energy	1.7% 49kcal	13% 375kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	34% 44.2g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.1% 2.25g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cumin Seed	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	33.5% 0.44mg	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	8.5% 34μg	2.5% 10μg	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	65.7% 59mg	8.56% 7.7mg	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	1% 0.15mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cumin Seed	Recommended Dietary Allowance
Calcium	4.3% 43mg	93% 931mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	96% 0.87mg	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	1.63% 0.13mg	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	145% 3.33mg	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	3.3% 23mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	52.6% 1788mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.22% 8.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Cumin Seed:

• Raw Navel Oranges have 3.4 times more Vitamin B9 and 7.7 times more Vitamin C than Cumin Seed Spices.
• While Cumin Seed Spices contain 5.3 times more Vitamin A, 9.2 times more Vitamin B1, 6.4 times more Vitamin B2, 10.8 times more Vitamin B3, 5.5 times more Vitamin B6, 22.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Cumin Seed:

• Raw Navel Oranges have 10.7 times more Water than Cumin Seed Spices.
• While Cumin Seed Spices contain 21.7 times more Calcium, 22.2 times more Copper, 510.5 times more Iron, 33.3 times more Magnesium, 114.9 times more Manganese, 21.7 times more Phosphorus, 10.8 times more Potassium, more Selenium, 168 times more Sodium and 60 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 3.8 times more Sugars than Cumin Seed Spices.
• While Cumin Seed Spices contain 7.7 times more Energy, 148.5 times more Fat, 90.3 times more Saturated Fat, 19.6 times more Omega 3, 134.9 times more Omega 6, 3.5 times more Carbohydrate, 4.8 times more Fiber and 19.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.