Comparing Nutrients in 1 pound Valencia Oranges VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Energy	7.66% 222kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.76g	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	4.7% 3.4g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	30% 11.3g	450% 171g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	18.6% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	468% 6.08mg	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	44.2% 177μg	352% 1406μg	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	244% 220mg	4.03% 3.63mg	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	324% 48.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6481% 7777μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	18% 181mg	1016% 10160mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	1058% 9.53mg	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	5.1% 0.41mg	5092% 407mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	768% 3225mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	1933% 44.5mg	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	11% 77mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	351% 11929mg	3400mg per day for Men 19-50 years
Selenium	NA	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Dried Basil Spices per 1 lb

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

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

• 1 pound of Valencia Oranges has 60.6 times more Vitamin C than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 3.1 times more Vitamin A, 30 times more Vitamin B2, 17.9 times more Vitamin B3, 3.4 times more Vitamin B5, 21.3 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Dried Basil Spices provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Dried Basil Spices:

• 1 pound of Valencia Oranges has 8.3 times more Water than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 56 times more Calcium, 56.8 times more Copper, 997.8 times more Iron, 71.1 times more Magnesium, 426.1 times more Manganese, 16.1 times more Phosphorus, 14.7 times more Potassium, more Sodium and 118.3 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Basil Spices contains 4.8 times more Energy, 13.6 times more Fat, 61.6 times more Saturated Fat, 18.8 times more Omega 3, 4 times more Carbohydrate, 15.1 times more Fiber and 22.1 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Dried Basil Spices provide inadequate amounts of Omega 6 in one pound.