Comparing Nutrients in 500 calories Dried Rosemary Spices VS Oranges

Weight per 500 calories

• Dried Rosemary Spices: 151g
• Oranges: 1064g

Dried Rosemary Spices have 7 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Dried Rosemary Spices or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Oranges	7%	2%	91%

Macro Nutrients

	Dried Rosemary Spices	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	34.8% 11g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	169% 64.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	13% 7.37g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Oranges	Recommended Dietary Allowance
Vitamin A	26% 236μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	49% 0.64mg	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	116% 464μg	79.8% 319μg	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	103% 92mg	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Oranges	Recommended Dietary Allowance
Calcium	193% 1934mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	53% 0.48mg	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	552% 44mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	11.6% 0.27mg	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% 106mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	42.4% 1443mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	5.04% 75.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.88mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.38% 14g	25% 923g	3700g per day for Men 19-50 years

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

• Dried Rosemary Spices have 2 times more Vitamin A, 1.5 times more Vitamin B2, 4.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 2 times more Vitamin B3 and 6.1 times more Vitamin C than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Rosemary Spices as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Rosemary Spices vs Oranges:

• Dried Rosemary Spices have 4.5 times more Calcium, 1.7 times more Copper, 41.5 times more Iron, 3.1 times more Magnesium, 10.6 times more Manganese, 1.3 times more Selenium, more Sodium and 6.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Phosphorus, 1.3 times more Potassium and 65.6 times more Water than Dried Rosemary Spices.

Comparison of macro-nutrients per 500 calories:

• Dried Rosemary Spices have 18 times more Fat, 69.8 times more Saturated Fat, 21.8 times more Omega 3, 9.2 times more Omega 6 and 2.5 times more Fiber than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 1.4 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Dried Rosemary Spices as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.