Comparing Nutrients in 1 pound Navel Oranges VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Navel Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	7.66% 222kcal	42.4% 1229kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	916% 14.7g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	31.4% 5.33g	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	211% 275g	130g per day for Men 19-50 years
Sugars	53% 38.6g	25.6% 18.6g	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	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	481% 183g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	103% 57.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	203% 1828μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	415% 5.4mg	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	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	298% 268mg	259% 233mg	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	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2350% 2820μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	19.5% 195mg	903% 9026mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	571% 5.14mg	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	4690% 375mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	1071% 24.6mg	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	198% 1388mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	203% 6904mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.94% 34.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Dried Marjoram Spices:

• Dried Marjoram Spices contain 33.6 times more Vitamin A, 4.3 times more Vitamin B1, 6.2 times more Vitamin B2, 9.7 times more Vitamin B3, 15.1 times more Vitamin B6, 8.1 times more Vitamin B9, 11.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Marjoram Spices have similar amounts of Vitamin C per 1 lb.
• Both Raw Navel Oranges as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Dried Marjoram Spices:

• Raw Navel Oranges have 11.3 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 46.3 times more Calcium, 29.1 times more Copper, 636.2 times more Iron, 31.5 times more Magnesium, 187.3 times more Manganese, 13.3 times more Phosphorus, 9.2 times more Potassium, more Selenium, 77 times more Sodium and 45 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 2.1 times more Sugars than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 5.5 times more Energy, 46.9 times more Fat, 31.1 times more Saturated Fat, 358.9 times more Omega 3, 51.1 times more Omega 6, 4.8 times more Carbohydrate, 18.3 times more Fiber and 13.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.