Comparing Nutrients in 1 kilogram Navel Oranges VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Navel Oranges	Dried Spearmint	Recommended Dietary Allowance
Energy	17% 490kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	62% 60.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	49.3% 15.8g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1745% 28g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	400% 520g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	784% 298g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	588% 5290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	240% 2.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1093% 14.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	410% 65.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1984% 25.8mg	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	85% 340μg	1325% 5300μg	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	657% 591mg	0% 0mg	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	10% 1.5mg	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 Spearmint	Recommended Dietary Allowance
Calcium	43% 430mg	1488% 14880mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1713% 15.4mg	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	16.3% 1.3mg	10934% 875mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	1433% 6020mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	4992% 115mg	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	33% 230mg	394% 2760mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	566% 19240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	229% 3440mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	219% 24mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Spearmint per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Dried Spearmint:

• 1 kilogram of Navel Oranges has more Vitamin C than Dried Spearmint.
• While 1 kg of Dried Spearmint contains 44.1 times more Vitamin A, 4.2 times more Vitamin B1, 27.9 times more Vitamin B2, 15.4 times more Vitamin B3, 5.4 times more Vitamin B5, 32.6 times more Vitamin B6 and 15.6 times more Vitamin B9 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• 1 kilogram of Dried Spearmint have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Dried Spearmint:

• 1 kilogram of Navel Oranges has 7.6 times more Water than Dried Spearmint.
• While 1 kg of Dried Spearmint contains 34.6 times more Calcium, 39.5 times more Copper, 672.8 times more Iron, 54.7 times more Magnesium, 395.9 times more Manganese, 12 times more Phosphorus, 11.6 times more Potassium, 344 times more Sodium and 30.1 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Spearmint contains 5.8 times more Energy, 40.2 times more Fat, 92.8 times more Saturated Fat, 310.2 times more Omega 3, 19.4 times more Omega 6, 4.1 times more Carbohydrate, 13.5 times more Fiber and 21.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein