Comparing Nutrients in 14 ounces Navel Oranges VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Navel Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	6.7% 194kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	185% 240g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	22.4% 16.2g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	421% 160g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	178% 1599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	363% 4.72mg	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	33.7% 135μg	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	261% 235mg	227% 204mg	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	3.97% 0.6mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	17% 171mg	790% 7898mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	500% 4.5mg	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	6.45% 0.52mg	4103% 328mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	938% 21.6mg	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	13% 91mg	173% 1214mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	178% 6041mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.82% 30.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Dried Marjoram Spices:

• Dried Marjoram Spices contain 33.6 times more Vitamin A, 4.3 times more Vitamin B1, 6.2 times more Vitamin B2, 9.7 times more Vitamin B3, 15.1 times more Vitamin B6, 8.1 times more Vitamin B9, 11.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Marjoram Spices have similar amounts of Vitamin C per 14 oz.
• Both Raw Navel Oranges as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Dried Marjoram Spices:

• Raw Navel Oranges have 11.3 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 46.3 times more Calcium, 29.1 times more Copper, 636.2 times more Iron, 31.5 times more Magnesium, 187.3 times more Manganese, 13.3 times more Phosphorus, 9.2 times more Potassium, more Selenium, 77 times more Sodium and 45 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2.1 times more Sugars than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 5.5 times more Energy, 46.9 times more Fat, 31.1 times more Saturated Fat, 358.9 times more Omega 3, 51.1 times more Omega 6, 4.8 times more Carbohydrate, 18.3 times more Fiber and 13.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.