Comparing Nutrients in 1 kilogram Oranges VS Dill Weed

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dill Weed	27%	19%	54%

Macro Nutrients

	Oranges	Dill Weed	Recommended Dietary Allowance
Energy	16.2% 470kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	54% 70.2g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	61.8% 34.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dill Weed	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	429% 3860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	228% 2.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	142% 1.85mg	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	75% 300μg	375% 1500μg	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	591% 532mg	944% 850mg	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	12% 1.8mg	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

	Oranges	Dill Weed	Recommended Dietary Allowance
Calcium	40% 400mg	208% 2080mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	162% 1.46mg	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	12.5% 1mg	824% 66mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	550% 12.6mg	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	20% 140mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	40.7% 610mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Dill Weed:

• Raw Oranges have 1.5 times more Vitamin B1 than Fresh Dill Weed.
• While Fresh Dill Weed contains 35.1 times more Vitamin A, 7.4 times more Vitamin B2, 5.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 5 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Oranges.
• Both Raw Oranges as well as Fresh Dill Weed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Dill Weed:

• Fresh Dill Weed contains 5.2 times more Calcium, 3.2 times more Copper, 65.9 times more Iron, 5.5 times more Magnesium, 50.6 times more Manganese, 4.7 times more Phosphorus, 4.1 times more Potassium, more Sodium and 13 times more Zinc than Raw Oranges.
• Both Raw Oranges and Fresh Dill Weed have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.7 times more Carbohydrate than Fresh Dill Weed.
• While Fresh Dill Weed contains 9.3 times more Fat and 3.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Fresh Dill Weed have similar amounts of Energy and Fiber per 1 kg.
• Both Raw Oranges as well as Fresh Dill Weed have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.