Comparing Nutrients in 14 ounces Valencia Oranges VS Dill Weed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dill Weed	27%	19%	54%

Macro Nutrients

	Valencia Oranges	Dill Weed	Recommended Dietary Allowance
Energy	6.7% 194kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	21.4% 28g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	22% 8.33g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dill Weed	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	56.5% 0.73mg	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	38.7% 155μg	149% 595μg	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	214% 192mg	375% 337mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dill Weed	Recommended Dietary Allowance
Calcium	16% 159mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	64.4% 0.58mg	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	4.47% 0.36mg	327% 26mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	218% 5mg	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	9.64% 67.5mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.2% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Dill Weed:

• Raw Valencia Oranges have 1.5 times more Vitamin B1 than Fresh Dill Weed.
• While Fresh Dill Weed contains 32.2 times more Vitamin A, 7.4 times more Vitamin B2, 5.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Fresh Dill Weed have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Dill Weed:

• Fresh Dill Weed contains 5.2 times more Calcium, 3.9 times more Copper, 73.2 times more Iron, 5.5 times more Magnesium, 55 times more Manganese, 3.9 times more Phosphorus, 4.1 times more Potassium, more Sodium and 15.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Fresh Dill Weed have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.2 times more Omega 3 and 1.7 times more Carbohydrate than Fresh Dill Weed.
• While Fresh Dill Weed contains 3.7 times more Fat and 3.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Fresh Dill Weed have similar amounts of Energy and Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Fresh Dill Weed have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.