Comparing Nutrients in 1 pound Navel Oranges VS Dried Basil Spices

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Energy	7.66% 222kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	167% 217g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.091g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	450% 171g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	324% 48.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6481% 7777μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	19.5% 195mg	1016% 10160mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	5092% 407mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	768% 3225mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	351% 11929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.27% 47g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Navel 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 Navel Oranges vs Dried Basil Spices:

• 1 pound of Navel Oranges has 73.9 times more Vitamin C than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 3.1 times more Vitamin A, 23.5 times more Vitamin B2, 11.5 times more Vitamin B3, 3.2 times more Vitamin B5, 17 times more Vitamin B6, 9.1 times more Vitamin B9, 71.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Dried Basil Spices provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Raw Navel 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 Navel Oranges vs Dried Basil Spices:

• 1 pound of Navel Oranges has 8.3 times more Water than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 52.1 times more Calcium, 53.8 times more Copper, 690.8 times more Iron, 64.6 times more Magnesium, 337.9 times more Manganese, 11.9 times more Phosphorus, 15.8 times more Potassium, more Selenium, 76 times more Sodium and 88.8 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 5 times more Sugars and 3 times more Fructose than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 4.8 times more Energy, 27.1 times more Fat, 126.9 times more Saturated Fat, 33.3 times more Omega 3, 3.8 times more Carbohydrate, 17.1 times more Fiber and 25.3 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Dried Basil Spices provide inadequate amounts of Omega 6 in one pound.