Comparing Nutrients in 14 ounces Oranges VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	6.43% 187kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	185% 240g	130g per day for Men 19-50 years
Sugars	51% 37g	22.4% 16.2g	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	25% 9.53g	421% 160g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	178% 1599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	363% 4.72mg	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	29.8% 119μg	272% 1087μg	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	235% 211mg	227% 204mg	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	4.76% 0.71mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	16% 159mg	790% 7898mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	500% 4.5mg	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	4.96% 0.4mg	4103% 328mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	938% 21.6mg	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	7.94% 55.6mg	173% 1214mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	178% 6041mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.82% 30.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Dried Marjoram Spices:

• Dried Marjoram Spices contain 36.6 times more Vitamin A, 3.3 times more Vitamin B1, 7.9 times more Vitamin B2, 14.6 times more Vitamin B3, 19.8 times more Vitamin B6, 9.1 times more Vitamin B9, 9.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Dried Marjoram Spices have similar amounts of Vitamin C per 14 oz.
• Both Raw Oranges as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dried Marjoram Spices:

• Raw Oranges have 11.4 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 49.8 times more Calcium, 25.2 times more Copper, 827.1 times more Iron, 34.6 times more Magnesium, 217.3 times more Manganese, 21.9 times more Phosphorus, 8.4 times more Potassium, 9 times more Selenium, more Sodium and 51.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.3 times more Sugars than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 5.8 times more Energy, 58.7 times more Fat, 35.3 times more Saturated Fat, 461.4 times more Omega 3, 65.3 times more Omega 6, 5.2 times more Carbohydrate, 16.8 times more Fiber and 13.5 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.