Comparing Nutrients in 14 ounces Oranges VS Dried Tarragon

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Tarragon	26%	18%	56%

Macro Nutrients

	Oranges	Dried Tarragon	Recommended Dietary Allowance
Energy	6.43% 187kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	29.6% 28.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	23.3% 7.47g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	733% 11.7g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	17.3% 2.94g	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	153% 199g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Tarragon	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	409% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	222% 35.5mg	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	736% 9.57mg	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	220% 198mg	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	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

	Oranges	Dried Tarragon	Recommended Dietary Allowance
Calcium	16% 159mg	452% 4521mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	299% 2.7mg	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	1602% 128mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	1375% 31.6mg	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	177% 1242mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	353% 11986mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.83% 30.7g	3700g per day for Men 19-50 years

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

• Dried Tarragon Spices contain 19.1 times more Vitamin A, 2.9 times more Vitamin B1, 33.5 times more Vitamin B2, 31.7 times more Vitamin B3, 40.2 times more Vitamin B6 and 9.1 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Dried Tarragon Spices have similar amounts of Vitamin C per 14 oz.
• Both Raw Oranges as well as Dried Tarragon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dried Tarragon:

• Raw Oranges have 11.2 times more Water than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 28.5 times more Calcium, 15 times more Copper, 323 times more Iron, 34.7 times more Magnesium, 318.7 times more Manganese, 22.4 times more Phosphorus, 16.7 times more Potassium, 8.8 times more Selenium, more Sodium and 55.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Tarragon Spices contain 6.3 times more Energy, 60.3 times more Fat, 125.4 times more Saturated Fat, 422.1 times more Omega 3, 41.2 times more Omega 6, 4.3 times more Carbohydrate, 3.1 times more Fiber and 24.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Tarragon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.