Comparing Nutrients in 7 ounces Valencia Oranges VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Valencia Oranges	Dried Spearmint	Recommended Dietary Allowance
Energy	3.35% 97kcal	19.5% 566kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	9.78% 3.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	346% 5.54g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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% 23.6g	79.4% 103g	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	13% 4.96g	156% 59g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	70.6% 39.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	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

	Valencia Oranges	Dried Spearmint	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	295% 2953mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	112% 3818mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.61% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Dried Spearmint per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Dried Spearmint to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have more Vitamin C than Dried Spearmint.
• While 7 oz of Dried Spearmint contain 44.1 times more Vitamin A, 3.3 times more Vitamin B1, 35.5 times more Vitamin B2, 23.9 times more Vitamin B3, 5.6 times more Vitamin B5, 40.9 times more Vitamin B6 and 13.6 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Dried Spearmint have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Dried Spearmint:

• 7 ounces of Valencia Oranges have 7.6 times more Water than Dried Spearmint.
• While 7 oz of Dried Spearmint contain 37.2 times more Calcium, 41.7 times more Copper, 971.9 times more Iron, 60.2 times more Magnesium, 499.2 times more Manganese, 16.2 times more Phosphorus, 10.7 times more Potassium, more Sodium and 40.2 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Spearmint contain 5.8 times more Energy, 20.1 times more Fat, 45.1 times more Saturated Fat, 174.5 times more Omega 3, 10.1 times more Omega 6, 4.4 times more Carbohydrate, 11.9 times more Fiber and 19.2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein