Comparing Nutrients in 300 calories Dried Rosemary Spices VS Valencia Oranges

Weight per 300 calories

• Dried Rosemary Spices: 91g
• Valencia Oranges: 612g

Dried Rosemary Spices have 6.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Dried Rosemary Spices or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried Rosemary Spices	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	56% 72.8g	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	102% 38.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	29.7% 0.39mg	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	69.6% 278μg	59.7% 239μg	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	61.6% 55.5mg	330% 297mg	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

	Dried Rosemary Spices	Valencia Oranges	Recommended Dietary Allowance
Calcium	116% 1160mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	25% 0.23mg	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	331% 26.5mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	47.5% 199mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	6.12% 0.14mg	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	9.06% 63.4mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.17μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.23% 8.44g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Rosemary Spices vs Valencia Oranges:

• Dried Rosemary Spices have 1.9 times more Vitamin A, 1.6 times more Vitamin B2 and 4.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin B3 and 5.4 times more Vitamin C than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Dried Rosemary Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Rosemary Spices vs Valencia Oranges:

• Dried Rosemary Spices have 4.7 times more Calcium, 2.2 times more Copper, 48.1 times more Iron, 3.3 times more Magnesium, 12 times more Manganese, more Sodium and 8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Phosphorus, 1.3 times more Potassium and 62.6 times more Water than Dried Rosemary Spices.

Comparison of macro-nutrients per 300 calories:

• Dried Rosemary Spices have 7.5 times more Fat, 31.2 times more Saturated Fat, 10 times more Omega 3, 3.9 times more Omega 6 and 2.5 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate and 1.4 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Dried Rosemary Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.