Comparing Nutrients in 100 calories Pie, Dutch Apple, Commercially Prepared VS Valencia Oranges

Weight per 100 calories

• Pie, Dutch Apple, Commercially Prepared: 34.5g
• Valencia Oranges: 204g

Pie, Dutch Apple, Commercially Prepared has 5.9 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Pie, Dutch Apple, Commercially Prepared or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.52% 0.04g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	2.17% 1.58g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.8g	NA	g per day for Men 19-50 years
Fiber	1.45% 0.55g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.69% 6.2μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.78% 0.023mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.66% 0.033mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.03% 0.013mg	9.9% 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	1.8% 7.24μg	20% 79.6μg	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	2.2% 1.97mg	110% 99mg	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	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.7% 5.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.48% 4.83mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	8.4% 0.076mg	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	3.92% 0.31mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	0.66% 2.76mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	3.5% 0.08mg	2.04% 0.047mg	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	1.43% 10mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	0.77% 26.2mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.38% 0.76μg	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.6% 0.066mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.38% 14g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pie, Dutch Apple, Commercially Prepared vs Valencia Oranges:

• Raw Valencia Oranges contain 3.9 times more Vitamin A, 2.7 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 15.4 times more Vitamin B5, 9.6 times more Vitamin B6, 11 times more Vitamin B9 and 50.4 times more Vitamin C than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Pie, Dutch Apple, Commercially Prepared vs Valencia Oranges:

• Pie, Dutch Apple, Commercially Prepared has 1.7 times more Iron, 1.7 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 16.9 times more Calcium, 1.5 times more Copper, 7.4 times more Magnesium, 3.5 times more Phosphorus, 13.9 times more Potassium, 1.9 times more Zinc and 12.4 times more Water than Pie, Dutch Apple, Commercially Prepared.

Comparison of macro-nutrients per 100 calories:

• Pie, Dutch Apple, Commercially Prepared has 6.5 times more Fat, 11.2 times more Saturated Fat, 1.2 times more Omega 3 and 7.7 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Carbohydrate, 9.2 times more Fiber and 2.8 times more Protein than Pie, Dutch Apple, Commercially Prepared.
• Both Pie, Dutch Apple, Commercially Prepared and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.