Comparing Nutrients in 1 kilogram Valencia Oranges VS Basil

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Basil	44%	20%	36%

Macro Nutrients

	Valencia Oranges	Basil	Recommended Dietary Allowance
Energy	17% 490kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	4.14% 3g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	42% 16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Basil	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	293% 2640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	56.4% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	119% 1.55mg	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	98% 390μg	170% 680μg	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	539% 485mg	200% 180mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3457% 4148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Basil	Recommended Dietary Allowance
Calcium	40% 400mg	177% 1770mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	428% 3.85mg	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	11.3% 0.9mg	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	499% 11.5mg	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	24.3% 170mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	86.8% 2950mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Basil per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Basil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Basil:

• 1 kilogram of Valencia Oranges has 2.6 times more Vitamin B1 and 2.7 times more Vitamin C than Basil.
• While 1 kg of Fresh Basil contains 22 times more Vitamin A, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Basil provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Basil:

• 1 kg of Fresh Basil contains 4.4 times more Calcium, 10.4 times more Copper, 35.2 times more Iron, 6.4 times more Magnesium, 49.9 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium and 13.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Basil contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 4.5 times more Carbohydrate and 1.6 times more Fiber than Basil.
• While 1 kg of Fresh Basil contains 19.8 times more Omega 3 and 3 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Fresh Basil provide inadequate amounts of Energy and Omega 6 in one kilogram.