Comparing Nutrients in 7 ounces Oranges with Peel VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Oranges with Peel	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	210% 80g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	113% 102mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	14% 139mg	395% 3949mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	2052% 164mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dried Marjoram Spices per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin C than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 31 times more Vitamin A, 2.9 times more Vitamin B1, 6.3 times more Vitamin B2, 8.2 times more Vitamin B3, 12.8 times more Vitamin B6 and 9.1 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 10.8 times more Water than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 28.4 times more Calcium, 19.9 times more Copper, 103.4 times more Iron, 24.7 times more Magnesium, 13.9 times more Phosphorus, 7.8 times more Potassium, 6.4 times more Selenium, 38.5 times more Sodium and 32.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Marjoram Spices contain 4.3 times more Energy, 23.5 times more Fat, 201.9 times more Omega 3, 26.7 times more Omega 6, 3.9 times more Carbohydrate, 9 times more Fiber and 9.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6