Comparing Nutrients in 1 kilogram Navel Oranges VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Energy	17% 490kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	67.4% 21.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	367% 478g	130g per day for Men 19-50 years
Sugars	117% 85g	23.6% 17g	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	10.3% 7.5g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.2g	g per day for Men 19-50 years
Fiber	58% 22g	992% 377g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	410% 230g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	923% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	306% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1031% 13.4mg	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	775% 3100μg	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	8.9% 8mg	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	713% 107mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14288% 17145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	43% 430mg	2240% 22400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	2333% 21mg	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	11225% 898mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	1693% 7110mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	4261% 98mg	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	391% 2740mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	774% 26300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	645% 71mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Basil Spices per 1 kg

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

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

• 1 kilogram of Navel Oranges has 73.9 times more Vitamin C than Dried Basil Spices.
• While 1 kg of Dried Basil Spices contains 3.1 times more Vitamin A, 23.5 times more Vitamin B2, 11.5 times more Vitamin B3, 3.2 times more Vitamin B5, 17 times more Vitamin B6, 9.1 times more Vitamin B9, 71.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Dried Basil Spices provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Dried Basil Spices:

• 1 kilogram of Navel Oranges has 8.3 times more Water than Dried Basil Spices.
• While 1 kg of Dried Basil Spices contains 52.1 times more Calcium, 53.8 times more Copper, 690.8 times more Iron, 64.6 times more Magnesium, 337.9 times more Manganese, 11.9 times more Phosphorus, 15.8 times more Potassium, more Selenium, 76 times more Sodium and 88.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 5 times more Sugars and 3 times more Fructose than Dried Basil Spices.
• While 1 kg of Dried Basil Spices contains 4.8 times more Energy, 27.1 times more Fat, 126.9 times more Saturated Fat, 33.3 times more Omega 3, 3.8 times more Carbohydrate, 17.1 times more Fiber and 25.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Dried Basil Spices provide inadequate amounts of Omega 6 in one kilogram.