Comparing Nutrients in 1 pound Oranges with Peel VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Oranges with Peel	Dried Basil Spices	Recommended Dietary Allowance
Energy	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	450% 171g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	18.6% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Dried Basil Spices	Recommended Dietary Allowance
Calcium	31.8% 318mg	1016% 10160mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	5092% 407mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	768% 3225mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	351% 11929mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	10% 373g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dried Basil Spices per 1 lb

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

• 1 pound of Oranges with Peel has 1.3 times more Vitamin B1 and 88.8 times more Vitamin C than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 2.8 times more Vitamin A, 24 times more Vitamin B2, 9.8 times more Vitamin B3, 2.5 times more Vitamin B5, 14.4 times more Vitamin B6 and 10.3 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Dried Basil Spices have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 8 times more Water than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 32 times more Calcium, 36.8 times more Copper, 112.3 times more Iron, 50.8 times more Magnesium, 12.5 times more Phosphorus, 13.4 times more Potassium, 4.3 times more Selenium, 38 times more Sodium and 64.5 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Basil Spices contains 3.7 times more Energy, 13.6 times more Fat, 61.6 times more Saturated Fat, 18.8 times more Omega 3, 3.1 times more Carbohydrate, 8.4 times more Fiber and 17.7 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Dried Basil Spices provide inadequate amounts of Omega 6 in one pound.