Comparing Nutrients in 7 ounces Epazote VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Epazote	Oranges with Peel	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	20% 7.54g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Epazote	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	14% 0.18mg	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	107% 427μg	15% 59.5μg	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	7.94% 7.14mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Oranges with Peel	Recommended Dietary Allowance
Calcium	54.6% 546mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	12.6% 0.11mg	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	46.6% 3.73mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	NA	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	24.4% 171mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Epazote vs Oranges with Peel :

• Raw Epazote has 7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 7.2 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.3 times more Vitamin A, 3.6 times more Vitamin B1, 1.8 times more Vitamin B5 and 19.7 times more Vitamin C than Raw Epazote.
• Both Raw Epazote as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Epazote vs Oranges with Peel :

• Raw Epazote has 3.9 times more Calcium, 3.3 times more Copper, 2.4 times more Iron, 8.6 times more Magnesium, 3.9 times more Phosphorus, 3.2 times more Potassium, 1.3 times more Selenium, 21.5 times more Sodium and 10 times more Zinc than Raw Oranges with Peel .
• Both Raw Epazote and Raw Oranges with Peel have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges with Peel contain 2 times more Energy, 2.1 times more Carbohydrate and 3.9 times more Protein than Raw Epazote.
• Both Raw Epazote and Raw Oranges with Peel have similar amounts of Fiber per 7 oz.
• Both Raw Epazote as well as Raw Oranges with Peel have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.