Comparing Nutrients in 1 kilogram Dried Oregano Spices VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Oregano Spices	Oranges	Recommended Dietary Allowance
Energy	91% 2650kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	48.5% 15.5g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	388% 6.2g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	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	530% 689g	90% 118g	130g per day for Men 19-50 years
Sugars	56.4% 41g	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	15.6% 11.3g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 9.1g	NA	g per day for Men 19-50 years
Fiber	1118% 425g	63% 24g	38g per day for Men 19-50 years
Protein	161% 90g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Oranges	Recommended Dietary Allowance
Vitamin A	94% 850μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	406% 5.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	290% 46.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	803% 10.4mg	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	593% 2370μg	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	25.6% 23mg	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	1217% 183mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5181% 6217μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Oranges	Recommended Dietary Allowance
Calcium	1597% 15970mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	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	4600% 368mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2170% 50mg	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	211% 1480mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	371% 12600mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.7% 99g	23.4% 868g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have 7.7 times more Vitamin A, 2 times more Vitamin B1, 13.2 times more Vitamin B2, 16.5 times more Vitamin B3, 3.7 times more Vitamin B5, 17.4 times more Vitamin B6, 7.9 times more Vitamin B9, 101.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 23.1 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano 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 Oregano Spices vs Oranges:

• Dried Oregano Spices have 39.9 times more Calcium, 14.1 times more Copper, 368 times more Iron, 27 times more Magnesium, 199.6 times more Manganese, 10.6 times more Phosphorus, 7 times more Potassium, 9 times more Selenium, more Sodium and 38.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.7 times more Water than Dried Oregano Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Oregano Spices have 5.6 times more Energy, 35.7 times more Fat, 103.4 times more Saturated Fat, 88.7 times more Omega 3, 41.6 times more Omega 6, 5.9 times more Carbohydrate, 17.7 times more Fiber and 9.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.3 times more Sugars than Dried Oregano Spices.
• Both Dried Oregano Spices as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.