Comparing Nutrients in 7 ounces Carrots VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	9.6% 3.08g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	8.73% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	105% 137g	130g per day for Men 19-50 years
Sugars	13% 9.4g	11% 8.1g	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	1.5% 1.1g	3.1% 2.24g	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	% 1.17g	% 3.77g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 1.8g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	222% 84.3g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	184% 1657μg	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	118% 470μg	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	13% 11.7mg	5.07% 4.56mg	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	8.73% 1.3mg	242% 36.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	317% 3169mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	913% 73mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	431% 9.9mg	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	9.92% 69.5mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	48.5% 5.34mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Dried Oregano Spices:

• Raw Carrots have 9.8 times more Vitamin A and 2.6 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 2.7 times more Vitamin B1, 9.1 times more Vitamin B2, 4.7 times more Vitamin B3, 3.4 times more Vitamin B5, 7.6 times more Vitamin B6, 12.5 times more Vitamin B9, 27.7 times more Vitamin E and 47.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Dried Oregano Spices:

• Raw Carrots have 2.8 times more Sodium and 8.9 times more Water than Dried Oregano Spices.
• While Dried Oregano Spices contain 48.4 times more Calcium, 14.1 times more Copper, 122.7 times more Iron, 22.5 times more Magnesium, 34.9 times more Manganese, 4.2 times more Phosphorus, 3.9 times more Potassium, 45 times more Selenium and 11.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Dried Oregano Spices contain 6.5 times more Energy, 17.8 times more Fat, 48.5 times more Saturated Fat, 310.5 times more Omega 3, 7.5 times more Omega 6, 7.2 times more Carbohydrate, 2.1 times more Fructose, 15.2 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Dried Oregano Spices have similar amounts of Sugars per 7 oz.
• Both Raw Carrots as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.