Comparing Nutrients in 1 pound Bay Leaf Spices VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bay Leaf Spices	Valencia Oranges	Recommended Dietary Allowance
Energy	49% 1420kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	298% 4.76g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	33% 5.62g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	NA	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	314% 119g	30% 11.3g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	156% 1402μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	607% 7.9mg	22% 0.29mg	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	204% 816μg	44.2% 177μg	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	234% 211mg	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Valencia Oranges	Recommended Dietary Allowance
Calcium	378% 3783mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	18.6% 0.17mg	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	2438% 195mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1611% 37mg	4.54% 0.1mg	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	73.2% 513mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	153% 16.8mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bay Leaf Spices vs Valencia Oranges:

• Bay Leaf Spices have 25.8 times more Vitamin A, 10.5 times more Vitamin B2, 7.3 times more Vitamin B3, 27.6 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.7 times more Vitamin B1 than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw Valencia Oranges have similar amounts of Vitamin C per 1 lb.
• Both Bay Leaf Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bay Leaf Spices vs Valencia Oranges:

• Bay Leaf Spices have 20.9 times more Calcium, 11.2 times more Copper, 477.8 times more Iron, 12 times more Magnesium, 355.1 times more Manganese, 6.6 times more Phosphorus, 3 times more Potassium, more Sodium and 61.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 15.9 times more Water than Bay Leaf Spices.

Comparison of macro-nutrients per 1 pound:

• Bay Leaf Spices have 6.4 times more Energy, 27.9 times more Fat, 65.1 times more Saturated Fat, 65.6 times more Omega 3, 28.2 times more Omega 6, 6.3 times more Carbohydrate, 10.5 times more Fiber and 7.3 times more Protein than Raw Valencia Oranges.
• Both Bay Leaf Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.