Comparing Nutrients in 7 ounces Valencia Oranges VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Valencia Oranges	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	3.35% 97kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	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	85.2% 111g	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	71% 27g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	261% 3.4mg	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	NA	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	110% 99mg	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 Dill Weed Spices	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	354% 3540mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	108% 0.97mg	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	1210% 97mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	213% 895mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	341% 7.84mg	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	154% 1078mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	193% 6565mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Dried Dill Weed Spices:

• Dried Dill Weed Spices contain 24.4 times more Vitamin A, 4.8 times more Vitamin B1, 7.1 times more Vitamin B2, 10.2 times more Vitamin B3 and 27.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Dill Weed Spices have similar amounts of Vitamin C per 7 oz.
• Both Raw Valencia Oranges as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Dried Dill Weed Spices:

• Raw Valencia Oranges have 11.8 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 44.6 times more Calcium, 13.2 times more Copper, 542 times more Iron, 45.1 times more Magnesium, 171.7 times more Manganese, 31.9 times more Phosphorus, 18.5 times more Potassium, more Sodium and 55 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Dried Dill Weed Spices contain 5.2 times more Energy, 14.5 times more Fat, 4.7 times more Carbohydrate, 5.4 times more Fiber and 19.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.