Comparing Nutrients in 1 kilogram Valencia Oranges VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Rosemary	9%	35%	56%

Macro Nutrients

	Valencia Oranges	Rosemary	Recommended Dietary Allowance
Energy	17% 490kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	60.4% 58.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	88.7% 28.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	259% 4.14g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	26.3% 4.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	159% 207g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	371% 141g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Rosemary	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	162% 1460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	161% 8.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	258% 3.36mg	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	273% 1090μg	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	242% 218mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Rosemary	Recommended Dietary Allowance
Calcium	40% 400mg	317% 3170mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	334% 3mg	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	831% 66.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	417% 9.6mg	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	24.3% 170mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	84.5% 9.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	18.3% 678g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Rosemary per 1 kg

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

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

• 1 kilogram of Valencia Oranges has 2.4 times more Vitamin B1 and 2.2 times more Vitamin C than Rosemary.
• While 1 kg of Fresh Rosemary contains 12.2 times more Vitamin A, 3.8 times more Vitamin B2, 3.3 times more Vitamin B3, 3.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Rosemary:

• 1 kilogram of Valencia Oranges has 1.3 times more Water than Rosemary.
• While 1 kg of Fresh Rosemary contains 7.9 times more Calcium, 8.1 times more Copper, 73.9 times more Iron, 9.1 times more Magnesium, 41.7 times more Manganese, 3.9 times more Phosphorus, 3.7 times more Potassium and 15.5 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fresh Rosemary contains 2.7 times more Energy, 19.5 times more Fat, 81.1 times more Saturated Fat, 25.9 times more Omega 3, 10.2 times more Omega 6, 1.7 times more Carbohydrate, 5.6 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein