Comparing Nutrients in 7 ounces Valencia Oranges VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Ground Savory	8%	15%	77%

Macro Nutrients

	Valencia Oranges	Ground Savory	Recommended Dietary Allowance
Energy	3.35% 97kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	20.2% 6.47g	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	105% 136g	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	239% 91g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Ground Savory	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	50.6% 8.1mg	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	276% 3.6mg	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	Ground Savory	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	423% 4231mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	187% 1.7mg	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	940% 75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	178% 748mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	526% 12mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	NA	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Ground Savory:

• Ground Savory Spice contains 21.4 times more Vitamin A, 4.2 times more Vitamin B1, 14.9 times more Vitamin B3 and 28.7 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Ground Savory Spice have similar amounts of Vitamin C per 7 oz.
• Both Raw Valencia Oranges as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Ground Savory:

• Raw Valencia Oranges have 9.6 times more Water than Ground Savory Spice.
• While Ground Savory Spice contains 53.3 times more Calcium, 22.9 times more Copper, 420.9 times more Iron, 37.7 times more Magnesium, 265.2 times more Manganese, 8.2 times more Phosphorus, 5.9 times more Potassium, more Sodium and 71.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Ground Savory Spice contains 5.6 times more Energy, 19.7 times more Fat, 93.1 times more Saturated Fat, 5.8 times more Carbohydrate, 18.3 times more Fiber and 6.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.