Comparing Nutrients in 14 ounces Valencia Oranges VS Dried Tarragon

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Tarragon	26%	18%	56%

Macro Nutrients

	Valencia Oranges	Dried Tarragon	Recommended Dietary Allowance
Energy	6.7% 194kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	29.6% 28.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	23.3% 7.47g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	733% 11.7g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	153% 199g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Tarragon	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	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 Tarragon	Recommended Dietary Allowance
Calcium	16% 159mg	452% 4521mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	177% 1242mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	353% 11986mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.16% 0.24mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.83% 30.7g	3700g per day for Men 19-50 years

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

• Dried Tarragon Spices contain 17.5 times more Vitamin A, 2.9 times more Vitamin B1, 33.5 times more Vitamin B2, 32.7 times more Vitamin B3, 38.3 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Tarragon Spices have similar amounts of Vitamin C per 14 oz.
• Both Raw Valencia 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 Valencia Oranges vs Dried Tarragon:

• Raw Valencia Oranges have 11.2 times more Water than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 28.5 times more Calcium, 18.3 times more Copper, 358.9 times more Iron, 34.7 times more Magnesium, 346.4 times more Manganese, 18.4 times more Phosphorus, 16.9 times more Potassium, more Sodium and 65 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Tarragon Spices contain 6 times more Energy, 24.1 times more Fat, 53.7 times more Saturated Fat, 184.7 times more Omega 3, 16.9 times more Omega 6, 4.2 times more Carbohydrate, 3 times more Fiber and 21.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Tarragon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.