Comparing Nutrients in 1 kilogram Dried Basil Spices VS Oranges

Macros Ratio

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

Macro Nutrients

	Dried Basil Spices	Oranges	Recommended Dietary Allowance
Energy	80.3% 2330kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	188% 3g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 478g	90% 118g	130g per day for Men 19-50 years
Sugars	23.6% 17g	129% 94g	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	10.3% 7.5g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	992% 377g	63% 24g	38g per day for Men 19-50 years
Protein	410% 230g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Oranges	Recommended Dietary Allowance
Vitamin A	41% 370μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	46% 0.6mg	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	775% 3100μg	75% 300μg	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	8.9% 8mg	591% 532mg	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	713% 107mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Oranges	Recommended Dietary Allowance
Calcium	2240% 22400mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	50% 0.45mg	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	11225% 898mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	11% 0.25mg	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	391% 2740mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	645% 71mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.8% 104g	23.4% 868g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 3.4 times more Vitamin A, 30 times more Vitamin B2, 17.4 times more Vitamin B3, 3.4 times more Vitamin B5, 22.3 times more Vitamin B6, 10.3 times more Vitamin B9, 59.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 66.5 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Raw Oranges have similar amounts of Vitamin B1 per 1 kg.
• Both Dried Basil Spices as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Basil Spices have 56 times more Calcium, 46.7 times more Copper, 898 times more Iron, 71.1 times more Magnesium, 392 times more Manganese, 19.6 times more Phosphorus, 14.5 times more Potassium, 6 times more Selenium, more Sodium and 101.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.4 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Basil Spices have 5 times more Energy, 33.9 times more Fat, 143.8 times more Saturated Fat, 42.9 times more Omega 3, 11.1 times more Omega 6, 4.1 times more Carbohydrate, 15.7 times more Fiber and 24.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.5 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.