Comparing Nutrients in 7 ounces Oranges VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Oranges	Dried Spearmint	Recommended Dietary Allowance
Energy	3.2% 93kcal	19.5% 566kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	9.78% 3.13g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	346% 5.54g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	5.2% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	79.4% 103g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	12.5% 4.76g	156% 59g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	70.6% 39.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	217% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	394% 5.1mg	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	15% 59.5μg	263% 1052μg	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	117% 106mg	0% 0mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Spearmint	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	295% 2953mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	340% 3.06mg	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	2.5% 0.2mg	2170% 174mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	284% 1195mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	991% 22.8mg	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	3.97% 27.8mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	112% 3818mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.61% 22.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Dried Spearmint:

• Raw Oranges have more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 48.1 times more Vitamin A, 3.3 times more Vitamin B1, 35.5 times more Vitamin B2, 23.3 times more Vitamin B3, 5.6 times more Vitamin B5, 43 times more Vitamin B6 and 17.7 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Dried Spearmint:

• Raw Oranges have 7.7 times more Water than Dried Spearmint.
• While Dried Spearmint contains 37.2 times more Calcium, 34.3 times more Copper, 874.7 times more Iron, 60.2 times more Magnesium, 459.3 times more Manganese, 19.7 times more Phosphorus, 10.6 times more Potassium, more Sodium and 34.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Dried Spearmint contains 6.1 times more Energy, 50.3 times more Fat, 105.1 times more Saturated Fat, 398.9 times more Omega 3, 24.8 times more Omega 6, 4.4 times more Carbohydrate, 12.4 times more Fiber and 21.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.