Comparing Nutrients in 14 ounces Dried Rosemary Spices VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Dried Rosemary Spices	Navel Oranges	Recommended Dietary Allowance
Energy	45.3% 1314kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	91% 29.3g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 254g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	445% 169g	23% 8.73g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Navel Oranges	Recommended Dietary Allowance
Vitamin A	68.8% 619μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	531% 6.9mg	24% 0.31mg	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	305% 1218μg	33.7% 135μg	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	270% 243mg	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Navel Oranges	Recommended Dietary Allowance
Calcium	508% 5080mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	17% 0.15mg	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	1451% 116mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	208% 873mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	5% 0.12mg	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	39.7% 278mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1% 37g	9.22% 341g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Dried Rosemary Spices have 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 Navel Oranges.
• Both Dried Rosemary Spices and Navel Oranges provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Dried Rosemary Spices as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Dried Rosemary Spices have 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 Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 9.2 times more Water than Dried Rosemary Spices.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Rosemary Spices have 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 Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein