Comparing Nutrients in 5 ounces Valencia Oranges VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Valencia Oranges	Dried Thyme Spices	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	69.7% 91g	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	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	9.33% 3.54g	138% 52.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	30% 269μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	60.6% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	60% 0.78mg	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	97% 388μg	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	78.7% 71mg	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	70.7% 10.6mg	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 Thyme Spices	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	268% 2679mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	135% 1.2mg	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	2190% 175mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	485% 11mg	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	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	34% 1154mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	79.6% 8.76mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Thyme Spices contain 15.8 times more Vitamin A, 5.9 times more Vitamin B1, 10 times more Vitamin B2, 18 times more Vitamin B3, 8.7 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Thyme Spices have similar amounts of Vitamin C per 5 oz.
• Both Raw Valencia Oranges as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Valencia Oranges have 11.1 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 47.3 times more Calcium, 23.2 times more Copper, 1373.3 times more Iron, 22 times more Magnesium, 342 times more Manganese, 11.8 times more Phosphorus, 4.5 times more Potassium, more Sodium and 103 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Dried Thyme Spices contain 5.6 times more Energy, 24.8 times more Fat, 78 times more Saturated Fat, 43.1 times more Omega 3, 11.4 times more Omega 6, 5.4 times more Carbohydrate, 14.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.