Comparing Nutrients in 14 ounces Valencia Oranges VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Energy	6.7% 194kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	26.8% 8.56g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	4.65% 0.79g	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	146% 190g	130g per day for Men 19-50 years
Sugars	NA	9.36% 6.8g	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	4.1% 2.98g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	26% 9.92g	394% 150g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	66.5% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	409% 5.3mg	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	308% 1230μg	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	3.53% 3.18mg	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	283% 42.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	16% 159mg	889% 8890mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	926% 8.33mg	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	4455% 356mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	672% 2822mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	1691% 39mg	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	155% 1087mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	307% 10438mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	256% 28mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.1% 41g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 60.6 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 3.1 times more Vitamin A, 30 times more Vitamin B2, 17.9 times more Vitamin B3, 3.4 times more Vitamin B5, 21.3 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Basil Spices have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Dried Basil Spices:

• Raw Valencia Oranges have 8.3 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 56 times more Calcium, 56.8 times more Copper, 997.8 times more Iron, 71.1 times more Magnesium, 426.1 times more Manganese, 16.1 times more Phosphorus, 14.7 times more Potassium, more Sodium and 118.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Basil Spices contain 4.8 times more Energy, 13.6 times more Fat, 61.6 times more Saturated Fat, 18.8 times more Omega 3, 4.5 times more Omega 6, 4 times more Carbohydrate, 15.1 times more Fiber and 22.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.