Comparing Nutrients in 5 ounces Spearmint VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Spearmint	25%	12%	63%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Spearmint	Florida Oranges	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.17% 12g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	25.4% 9.64g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	8.33% 4.66g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Spearmint	Florida Oranges	Recommended Dietary Allowance
Vitamin A	32% 288μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	5.56% 0.072mg	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	37.2% 149μg	6.02% 24μg	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	21% 19mg	71% 63.8mg	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	1.7% 0.26mg	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

	Spearmint	Florida Oranges	Recommended Dietary Allowance
Calcium	28.2% 282mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	6.14% 0.055mg	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	210% 17mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	1.48% 0.034mg	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	12% 85mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.28% 121g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Spearmint VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Spearmint versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Spearmint vs Florida Oranges:

• 5 ounces of Spearmint have 18.5 times more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.1 times more Vitamin B6 and 6.2 times more Vitamin B9 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.3 times more Vitamin B1 and 3.4 times more Vitamin C than Fresh Spearmint.
• Both Spearmint and Florida Oranges provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Fresh Spearmint as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spearmint vs Florida Oranges:

• 5 ounces of Spearmint have 4.6 times more Calcium, 6.2 times more Copper, 131.9 times more Iron, 6.3 times more Magnesium, 46.6 times more Manganese, 5 times more Phosphorus, 2.7 times more Potassium, more Sodium and 13.6 times more Zinc than Florida Oranges.
• Both Spearmint and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spearmint have 30.7 times more Omega 3, 2.8 times more Fiber and 4.7 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.4 times more Carbohydrate than Fresh Spearmint.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Fresh Spearmint as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.