Comparing Nutrients in 5 ounces Valencia Oranges VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	52% 67.7g	130g per day for Men 19-50 years
Sugars	NA	3.34% 2.42g	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	1.47% 1.06g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	141% 53.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	58% 32.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	5.83% 52.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	146% 1.9mg	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	14% 55.3μg	110% 439μg	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	76.4% 68.7mg	1.26% 1.13mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2025% 2430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	318% 3175mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	331% 2.98mg	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	1.6% 0.13mg	1591% 127mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	240% 1008mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	604% 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	3.44% 24mg	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	110% 3728mg	3400mg per day for Men 19-50 years
Selenium	NA	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Dried Basil Spices:

• Raw Valencia Oranges have 60.6 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 3.1 times more Vitamin A, 30 times more Vitamin B2, 17.9 times more Vitamin B3, 3.4 times more Vitamin B5, 21.3 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Basil Spices have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Valencia Oranges as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Dried Basil Spices:

• Raw Valencia Oranges have 8.3 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 56 times more Calcium, 56.8 times more Copper, 997.8 times more Iron, 71.1 times more Magnesium, 426.1 times more Manganese, 16.1 times more Phosphorus, 14.7 times more Potassium, more Sodium and 118.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Dried Basil Spices contain 4.8 times more Energy, 13.6 times more Fat, 61.6 times more Saturated Fat, 18.8 times more Omega 3, 4.5 times more Omega 6, 4 times more Carbohydrate, 15.1 times more Fiber and 22.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.