Comparing Nutrients in 100 calories Navel Oranges VS Dried Basil Spices

Weight per 100 calories

• Navel Oranges: 204g
• Dried Basil Spices: 43g

Dried Basil Spices have 4.8 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Navel Oranges or Dried Basil Spices?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	8.05% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1% 0.73g	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	6.33% 4.6g	0.44% 0.32g	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	% 4.02g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 0.009g	g per day for Men 19-50 years
Fiber	12% 4.5g	42.6% 16g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	17.6% 9.86g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	2.86% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	39.6% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	44.2% 0.58mg	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	17.3% 69.4μg	33.3% 133μg	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	134% 121mg	0.38% 0.34mg	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	2.04% 0.31mg	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	96% 961mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	100% 0.9mg	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	3.3% 0.27mg	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	72.7% 305mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	183% 4.2mg	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	6.7% 47mg	16.8% 118mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	33% 1129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.34% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.12% 4.44g	3700g per day for Men 19-50 years

Navel Oranges VS Dried Basil Spices Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Navel Oranges or Dried Basil Spices?

Lets compare vitamin content per 100 calories of Navel Oranges vs Dried Basil Spices:

• 100 calories of Navel Oranges have 1.5 times more Vitamin A, 4 times more Vitamin B1, 1.5 times more Vitamin B5 and 351.3 times more Vitamin C than Dried Basil Spices.
• While 100 kcal of Dried Basil Spices contain 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9, 15 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 100 calories of Navel Oranges have insufficient amounts of Vitamin K
• 100 calories of Dried Basil Spices have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Navel Oranges vs Dried Basil Spices:

• 100 calories of Navel Oranges have 39.5 times more Water than Dried Basil Spices.
• While 100 kcal of Dried Basil Spices contain 11 times more Calcium, 11.3 times more Copper, 145.3 times more Iron, 13.6 times more Magnesium, 71.1 times more Manganese, 2.5 times more Phosphorus, 3.3 times more Potassium, more Selenium, 16 times more Sodium and 18.7 times more Zinc than Raw Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Navel Oranges have 1.2 times more Carbohydrate, 23.6 times more Sugars and 14.3 times more Fructose than Dried Basil Spices.
• While 100 kcal of Dried Basil Spices contain 26.7 times more Saturated Fat, 7 times more Omega 3, 3.6 times more Fiber and 5.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dried Basil Spices offer comparable quantities of Energy per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Dried Basil Spices provide inadequate amounts of Omega 6 in 100 calories.