Comparing Nutrients in 7 ounces Valencia Oranges VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Valencia Oranges	Dried Thyme Spices	Recommended Dietary Allowance
Energy	3.35% 97kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	15.2% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	5.84% 0.99g	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	98% 127g	130g per day for Men 19-50 years
Sugars	NA	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	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	193% 73.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	42% 377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	61.3% 9.8mg	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	84% 1.1mg	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	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	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2835% 3402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	375% 3751mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	190% 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	3066% 245mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	679% 15.6mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	47.5% 1615mg	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	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Dried Thyme Spices contain 15.8 times more Vitamin A, 5.9 times more Vitamin B1, 10 times more Vitamin B2, 18 times more Vitamin B3, 8.7 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Thyme Spices have similar amounts of Vitamin C per 7 oz.
• Both Raw Valencia Oranges as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 11.1 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 47.3 times more Calcium, 23.2 times more Copper, 1373.3 times more Iron, 22 times more Magnesium, 342 times more Manganese, 11.8 times more Phosphorus, 4.5 times more Potassium, more Sodium and 103 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Dried Thyme Spices contain 5.6 times more Energy, 24.8 times more Fat, 78 times more Saturated Fat, 43.1 times more Omega 3, 11.4 times more Omega 6, 5.4 times more Carbohydrate, 14.8 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.