Comparing Nutrients in 7 ounces Navel Oranges VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Navel Oranges	Dried Spearmint	Recommended Dietary Allowance
Energy	3.35% 97kcal	19.5% 566kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	9.78% 3.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	346% 5.54g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	5.2% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	79.4% 103g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	156% 59g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	70.6% 39.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	217% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	81.4% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	394% 5.1mg	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	17% 67.5μg	263% 1052μg	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	130% 117mg	0% 0mg	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% 0.3mg	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

	Navel Oranges	Dried Spearmint	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	295% 2953mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	340% 3.06mg	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	3.22% 0.26mg	2170% 174mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	284% 1195mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	991% 22.8mg	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	6.52% 45.6mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	112% 3818mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	45.5% 683mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.61% 22.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Spearmint per 7 oz

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

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

• 7 ounces of Navel Oranges have more Vitamin C than Dried Spearmint.
• While 7 oz of Dried Spearmint contain 44.1 times more Vitamin A, 4.2 times more Vitamin B1, 27.9 times more Vitamin B2, 15.4 times more Vitamin B3, 5.4 times more Vitamin B5, 32.6 times more Vitamin B6 and 15.6 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Dried Spearmint have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Spearmint:

• 7 ounces of Navel Oranges have 7.6 times more Water than Dried Spearmint.
• While 7 oz of Dried Spearmint contain 34.6 times more Calcium, 39.5 times more Copper, 672.8 times more Iron, 54.7 times more Magnesium, 395.9 times more Manganese, 12 times more Phosphorus, 11.6 times more Potassium, 344 times more Sodium and 30.1 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Spearmint contain 5.8 times more Energy, 40.2 times more Fat, 92.8 times more Saturated Fat, 310.2 times more Omega 3, 19.4 times more Omega 6, 4.1 times more Carbohydrate, 13.5 times more Fiber and 21.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein