Comparing Nutrients in 14 ounces Valencia Oranges VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Valencia Oranges	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	6.7% 194kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	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	170% 222g	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	142% 54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	141% 79.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	69.6% 11mg	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	19.2% 0.25mg	522% 6.8mg	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	NA	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	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	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	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	16% 159mg	708% 7081mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	216% 1.94mg	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	2420% 194mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	682% 15.7mg	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	308% 2155mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	386% 13129mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.78% 29g	3700g per day for Men 19-50 years

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

• Dried Dill Weed Spices contain 24.4 times more Vitamin A, 4.8 times more Vitamin B1, 7.1 times more Vitamin B2, 10.2 times more Vitamin B3 and 27.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Dill Weed Spices have similar amounts of Vitamin C per 14 oz.
• Both Raw Valencia Oranges as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Valencia Oranges have 11.8 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 44.6 times more Calcium, 13.2 times more Copper, 542 times more Iron, 45.1 times more Magnesium, 171.7 times more Manganese, 31.9 times more Phosphorus, 18.5 times more Potassium, more Sodium and 55 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Dill Weed Spices contain 5.2 times more Energy, 14.5 times more Fat, 4.7 times more Carbohydrate, 5.4 times more Fiber and 19.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.