Comparing Nutrients in 7 ounces Valencia Oranges VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Valencia Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	3.35% 97kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	401% 6.4g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	13.7% 2.33g	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	92% 120g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	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	210% 80g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	51% 8.18mg	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	182% 2.36mg	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	136% 544μg	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	113% 102mg	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	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	395% 3949mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	250% 2.25mg	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	2052% 164mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	469% 10.8mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	NA	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.41% 15g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices contain 33.6 times more Vitamin A, 3.3 times more Vitamin B1, 7.9 times more Vitamin B2, 15 times more Vitamin B3, 18.9 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Marjoram Spices have similar amounts of Vitamin C per 7 oz.
• Both Raw Valencia Oranges as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 11.3 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 49.8 times more Calcium, 30.6 times more Copper, 919 times more Iron, 34.6 times more Magnesium, 236.2 times more Manganese, 18 times more Phosphorus, 8.5 times more Potassium, more Sodium and 60 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Dried Marjoram Spices contain 5.5 times more Energy, 23.5 times more Fat, 15.1 times more Saturated Fat, 201.9 times more Omega 3, 26.7 times more Omega 6, 5.1 times more Carbohydrate, 16.1 times more Fiber and 12.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.