Comparing Nutrients in 7 ounces Oranges VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Oranges	Dried Basil Spices	Recommended Dietary Allowance
Energy	3.2% 93kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	2.32% 0.39g	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	73% 95g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	4.7% 3.4g	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	2.05% 1.5g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	197% 75g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	81.4% 45.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	8.16% 73.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	60.8% 9.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	205% 2.66mg	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	154% 615μg	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	1.76% 1.6mg	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	142% 21.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2835% 3402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Basil Spices	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	445% 4445mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	463% 4.17mg	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	2228% 178mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	846% 19.4mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	154% 5219mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	128% 14mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.56% 20.5g	3700g per day for Men 19-50 years

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

• Raw Oranges have 66.5 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 3.4 times more Vitamin A, 30 times more Vitamin B2, 17.4 times more Vitamin B3, 3.4 times more Vitamin B5, 22.3 times more Vitamin B6, 10.3 times more Vitamin B9, 59.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Dried Basil Spices have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Oranges as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Dried Basil Spices:

• Raw Oranges have 8.4 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 56 times more Calcium, 46.7 times more Copper, 898 times more Iron, 71.1 times more Magnesium, 392 times more Manganese, 19.6 times more Phosphorus, 14.5 times more Potassium, 6 times more Selenium, more Sodium and 101.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 5.5 times more Sugars than Dried Basil Spices.
• While Dried Basil Spices contain 5 times more Energy, 33.9 times more Fat, 143.8 times more Saturated Fat, 42.9 times more Omega 3, 11.1 times more Omega 6, 4.1 times more Carbohydrate, 15.7 times more Fiber and 24.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.