Comparing Nutrients in 500 calories Navel Oranges VS Dried Basil Spices

Weight per 500 calories

• Navel Oranges: 1020g
• Dried Basil Spices: 215g

Dried Basil Spices have 4.8 times more energy per unit of mass than Raw Navel Oranges, which is above average in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	14.5% 4.63g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	40.2% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	79% 102g	130g per day for Men 19-50 years
Sugars	120% 86.7g	5.06% 3.67g	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	31.7% 23g	2.2% 1.6g	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	% 20g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 0.043g	g per day for Men 19-50 years
Fiber	59% 22.4g	213% 81g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	88% 49.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	8.82% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	65.7% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	221% 2.88mg	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	86.7% 347μg	166% 665μg	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	670% 603mg	1.9% 1.7mg	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	10.2% 1.53mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3066% 3679μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	44% 439mg	481% 4807mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	501% 4.5mg	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	16.6% 1.33mg	2409% 193mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	363% 1526mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	914% 21mg	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	33.5% 235mg	84% 588mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	166% 5644mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.7% 6.44μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	139% 15.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.6% 22.2g	3700g per day for Men 19-50 years

Navel Oranges VS Dried Basil Spices Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Dried Basil Spices?

Lets compare vitamin content per 500 calories of Navel Oranges vs Dried Basil Spices:

• 500 calories of Navel Oranges have 1.5 times more Vitamin A, 4 times more Vitamin B1, 1.5 times more Vitamin B5 and 351.3 times more Vitamin C than Dried Basil Spices.
• While 500 kcal of Dried Basil Spices contain 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 3.6 times more Vitamin B6, 1.9 times more Vitamin B9, 15 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of Vitamin K
• 500 calories of Dried Basil Spices have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Navel Oranges as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Dried Basil Spices:

• 500 calories of Navel Oranges have 39.5 times more Water than Dried Basil Spices.
• While 500 kcal of Dried Basil Spices contain 11 times more Calcium, 11.3 times more Copper, 145.3 times more Iron, 13.6 times more Magnesium, 71.1 times more Manganese, 2.5 times more Phosphorus, 3.3 times more Potassium, more Selenium, 16 times more Sodium and 18.7 times more Zinc than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.2 times more Carbohydrate, 23.6 times more Sugars and 14.3 times more Fructose than Dried Basil Spices.
• While 500 kcal of Dried Basil Spices contain 26.7 times more Saturated Fat, 7 times more Omega 3, 3.6 times more Fiber and 5.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dried Basil Spices offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Dried Basil Spices provide inadequate amounts of Omega 6 in 500 calories.