Comparing Nutrients in 14 ounces Navel Oranges VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Navel Oranges	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	6.7% 194kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	91% 29.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	27% 4.6g	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	196% 254g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	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	445% 169g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	68.8% 619μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	25% 3.97mg	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	531% 6.9mg	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	305% 1218μg	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	270% 243mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	17% 171mg	508% 5080mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	243% 2.2mg	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	1451% 116mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	322% 7.4mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	117% 13mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Rosemary Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Dried Rosemary Spices to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Dried Rosemary Spices contain 13 times more Vitamin A, 7.6 times more Vitamin B1, 8.4 times more Vitamin B2, 2.4 times more Vitamin B3, 22 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Dried Rosemary Spices provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Navel Oranges have 9.2 times more Water than Dried Rosemary Spices.
• While 14 oz of Dried Rosemary Spices contain 29.8 times more Calcium, 14.1 times more Copper, 225 times more Iron, 20 times more Magnesium, 64.4 times more Manganese, 3 times more Phosphorus, 5.8 times more Potassium, more Selenium, 50 times more Sodium and 40.4 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Rosemary Spices contain 6.8 times more Energy, 101.5 times more Fat, 433.6 times more Saturated Fat, 119.6 times more Omega 3, 50.4 times more Omega 6, 5.1 times more Carbohydrate, 19.4 times more Fiber and 5.4 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein