Comparing Nutrients in 100 calories Oranges with Peel VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Weight per 100 calories

• Oranges with Peel: 159g
• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: 20.7g

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 7.7 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Pie crust, cookie-type, prepared from recipe, graham cracker, chilled?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Oranges with Peel	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	10% 13.2g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.76g	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	18.8% 7.14g	0.82% 0.31g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	4.4% 39.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	1.76% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	2.73% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	0.89% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	0.56% 0.007mg	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	12% 47.6μg	1.76% 7.02μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.17% 0.004μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.14% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	11% 111mg	0.41% 4.13mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	2.8% 0.025mg	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	16% 1.27mg	5.48% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	0.89% 3.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.07% 0.094mg	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	5% 35mg	1.9% 13.2mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	0.52% 17.8mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	7.7% 116mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	0.86% 0.095mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.034% 1.26g	3700g per day for Men 19-50 years

Oranges With Peel VS Pie Crust, Cookie-type, Prepared From Recipe, Graham Cracker, Chilled Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Pie crust, cookie-type, prepared from recipe, graham cracker, chilled?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 100 calories of Oranges with Peel have 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 11.7 times more Vitamin B5, 20.4 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 100 kcal of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 1.9 times more Vitamin A than Raw Oranges with Peel .
• 100 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 100 calories of Oranges with Peel have 26.9 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 6 times more Magnesium, 2.6 times more Phosphorus, 17.5 times more Potassium and 103.7 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 100 kcal of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 36.4 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain similar levels of Selenium per 100 calories.
• 100 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.9 times more Carbohydrate, 23 times more Fiber and 2.4 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 100 kcal of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 10.6 times more Fat, 18.9 times more Saturated Fat, 2.4 times more Omega 3 and 19.2 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide inadequate amounts of Fiber and Protein