Comparing Nutrients in 100 calories Valencia Oranges VS Dried Tarragon

Weight per 100 calories

• Valencia Oranges: 204g
• Dried Tarragon: 34g

Dried Tarragon Spices have 6 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Dried Tarragon?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Tarragon	26%	18%	56%

Macro Nutrients

	Valencia Oranges	Dried Tarragon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	62.6% 1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.48% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	13.4% 5.1g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Tarragon	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	7.9% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	63% 0.82mg	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	20% 79.6μg	23.2% 93μg	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	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Tarragon	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	25.5% 0.23mg	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	2.3% 0.18mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	117% 2.7mg	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	4.96% 34.7mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	30% 1024mg	3400mg per day for Men 19-50 years
Selenium	NA	2.7% 1.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.071% 2.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Dried Tarragon:

• Raw Valencia Oranges have 2.1 times more Vitamin B1 and 5.8 times more Vitamin C than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 2.9 times more Vitamin A, 5.6 times more Vitamin B2, 5.4 times more Vitamin B3 and 6.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Tarragon Spices have similar amounts of Vitamin B9 per 100 kcal.
• Both Raw Valencia Oranges as well as Dried Tarragon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Dried Tarragon:

• Raw Valencia Oranges have 67.2 times more Water than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 4.7 times more Calcium, 3 times more Copper, 59.6 times more Iron, 5.8 times more Magnesium, 57.5 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium, more Sodium and 10.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 1.4 times more Carbohydrate and 2 times more Fiber than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 4 times more Fat, 8.9 times more Saturated Fat, 30.7 times more Omega 3, 2.8 times more Omega 6 and 3.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Tarragon Spices have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Dried Tarragon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.