Comparing Nutrients in 7 ounces Florida Oranges VS Spearmint

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Spearmint	25%	12%	63%

Macro Nutrients

	Florida Oranges	Spearmint	Recommended Dietary Allowance
Energy	3.15% 91kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	13% 16.7g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Spearmint	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	44.8% 403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	24% 0.31mg	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	8.43% 33.7μg	52% 208μg	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	99% 89.3mg	29.3% 26.4mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Spearmint	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	53% 0.48mg	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	294% 23.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	96% 2.2mg	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	3.4% 24mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Spearmint per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.3 times more Vitamin B1 and 3.4 times more Vitamin C than Spearmint.
• While 7 oz of Fresh Spearmint contain 18.5 times more Vitamin A, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.1 times more Vitamin B6 and 6.2 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Spearmint provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Spearmint:

• 7 oz of Fresh Spearmint contain 4.6 times more Calcium, 6.2 times more Copper, 131.9 times more Iron, 6.3 times more Magnesium, 46.6 times more Manganese, 5 times more Phosphorus, 2.7 times more Potassium, more Sodium and 13.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Spearmint contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 1.4 times more Carbohydrate than Spearmint.
• While 7 oz of Fresh Spearmint contain 30.7 times more Omega 3, 2.8 times more Fiber and 4.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Fresh Spearmint provide inadequate amounts of Energy and Omega 6 in seven ounces.