Comparing Nutrients in 1 pound Oranges VS Basil

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Basil	44%	20%	36%

Macro Nutrients

	Oranges	Basil	Recommended Dietary Allowance
Energy	7.35% 213kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	89.6% 1.43g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	9.25% 12g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	1.88% 1.36g	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	0.13% 0.091g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Basil	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	54% 0.7mg	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	34% 136μg	77% 308μg	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	268% 241mg	91% 81.6mg	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	5.44% 0.82mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1568% 1881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Basil	Recommended Dietary Allowance
Calcium	18% 181mg	80.3% 803mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	194% 1.75mg	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	5.67% 0.45mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	226% 5.2mg	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	9.07% 63.5mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	39.4% 1338mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Basil:

• Raw Oranges have 2.6 times more Vitamin B1 and 3 times more Vitamin C than Fresh Basil.
• While Fresh Basil contains 24 times more Vitamin A, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B6, 2.3 times more Vitamin B9, 4.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Fresh Basil have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Oranges as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Basil:

• Fresh Basil contains 4.4 times more Calcium, 8.6 times more Copper, 31.7 times more Iron, 6.4 times more Magnesium, 45.9 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium and 11.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Fresh Basil have similar amounts of Water per 1 lb.
• Both Raw Oranges as well as Fresh Basil have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2 times more Energy, 4.4 times more Carbohydrate, 31.2 times more Sugars and 1.5 times more Fiber than Fresh Basil.
• While Fresh Basil contains 45.1 times more Omega 3 and 3.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Fresh Basil have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.