Comparing Nutrients in 100 grams Valencia Oranges VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Valencia Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	1.7% 49kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	7.26% 7.04g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	202% 3.23g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.9% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	NA	5.64% 4.1g	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	6.58% 2.5g	106% 40.3g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	44.8% 403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	92% 1.2mg	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	9.75% 39μg	68.5% 274μg	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	54% 48.5mg	57% 51.4mg	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	NA	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	4% 40mg	199% 1990mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	126% 1.13mg	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	1.13% 0.09mg	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	236% 5.43mg	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	2.43% 17mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	44.8% 1522mg	3400mg per day for Men 19-50 years
Selenium	NA	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.21% 7.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Dried Marjoram Spices:

• Dried Marjoram Spices contain 33.6 times more Vitamin A, 3.3 times more Vitamin B1, 7.9 times more Vitamin B2, 15 times more Vitamin B3, 18.9 times more Vitamin B6 and 7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Dried Marjoram Spices have similar amounts of Vitamin C per 100 g.
• Both Raw Valencia Oranges as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Dried Marjoram Spices:

• Raw Valencia Oranges have 11.3 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 49.8 times more Calcium, 30.6 times more Copper, 919 times more Iron, 34.6 times more Magnesium, 236.2 times more Manganese, 18 times more Phosphorus, 8.5 times more Potassium, more Sodium and 60 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 100 grams:

• Dried Marjoram Spices contain 5.5 times more Energy, 23.5 times more Fat, 15.1 times more Saturated Fat, 201.9 times more Omega 3, 26.7 times more Omega 6, 5.1 times more Carbohydrate, 16.1 times more Fiber and 12.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.