Comparing Nutrients in 1 pound Valencia Oranges VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Valencia Oranges	Dried Thyme Spices	Recommended Dietary Allowance
Energy	7.66% 222kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	34.7% 33.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	38.7% 12.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	13.3% 2.27g	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	223% 290g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	442% 168g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	192% 2.5mg	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	311% 1243μg	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	252% 227mg	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	226% 34mg	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 Thyme Spices	Recommended Dietary Allowance
Calcium	18% 181mg	857% 8573mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	433% 3.9mg	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	7008% 561mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	1551% 35.7mg	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	130% 912mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	109% 3692mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	255% 28mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.95% 35.3g	3700g per day for Men 19-50 years

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

• Dried Thyme Spices contain 15.8 times more Vitamin A, 5.9 times more Vitamin B1, 10 times more Vitamin B2, 18 times more Vitamin B3, 8.7 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Thyme Spices have similar amounts of Vitamin C per 1 lb.
• Both Raw Valencia Oranges as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 11.1 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 47.3 times more Calcium, 23.2 times more Copper, 1373.3 times more Iron, 22 times more Magnesium, 342 times more Manganese, 11.8 times more Phosphorus, 4.5 times more Potassium, more Sodium and 103 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Dried Thyme Spices contain 5.6 times more Energy, 24.8 times more Fat, 78 times more Saturated Fat, 43.1 times more Omega 3, 11.4 times more Omega 6, 5.4 times more Carbohydrate, 14.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.