Comparing Nutrients in 1 kilogram Spearmint VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Spearmint	Navel Oranges	Recommended Dietary Allowance
Energy	15% 440kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	179% 68g	58% 22g	38g per day for Men 19-50 years
Protein	58.8% 33g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Navel Oranges	Recommended Dietary Allowance
Vitamin A	226% 2030μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	60.8% 0.79mg	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	263% 1050μg	85% 340μg	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	148% 133mg	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spearmint	Navel Oranges	Recommended Dietary Allowance
Calcium	199% 1990mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	43.3% 0.39mg	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	1484% 119mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	12.6% 0.29mg	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	85.7% 600mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	135% 4580mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23% 856g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Navel Oranges per 1 kg

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

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

• 1 kilogram of Spearmint has 16.9 times more Vitamin A, 3.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 4.4 times more Vitamin C than Fresh Spearmint.
• Both Spearmint and Navel Oranges provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• Both Fresh Spearmint as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spearmint vs Navel Oranges:

• 1 kilogram of Spearmint has 4.6 times more Calcium, 6.2 times more Copper, 91.3 times more Iron, 5.7 times more Magnesium, 38.6 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium, 30 times more Sodium and 13.6 times more Zinc than Navel Oranges.
• Both Spearmint and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spearmint has 37.6 times more Omega 3, 3.1 times more Fiber and 3.6 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.5 times more Carbohydrate than Fresh Spearmint.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Fresh Spearmint as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.