Comparing Nutrients in 7 ounces Dried Thyme Spices VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Dried Thyme Spices	Valencia Oranges	Recommended Dietary Allowance
Energy	19% 548kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	5.84% 0.99g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	18% 23.6g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	193% 73.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	32.3% 18g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Dried Thyme Spices	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	42% 377μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	9.6% 0.13mg	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	136% 544μg	19.3% 77.4μg	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	110% 99mg	107% 96mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2835% 3402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Thyme Spices	Valencia Oranges	Recommended Dietary Allowance
Calcium	375% 3751mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	8.16% 0.073mg	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	3066% 245mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	679% 15.6mg	2% 0.046mg	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	57% 399mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	NA	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4.63% 171g	3700g per day for Men 19-50 years

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

• Dried Thyme Spices have 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 Dried Thyme Spices and Raw Valencia Oranges have similar amounts of Vitamin C per 7 oz.
• Both Dried Thyme Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Thyme Spices have 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.
• While Raw Valencia Oranges contain 11.1 times more Water than Dried Thyme Spices.

Comparison of macro-nutrients per 7 ounces:

• Dried Thyme Spices have 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 Dried Thyme Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.