Comparing Nutrients in 14 ounces Desserts, apple crisp, prepared-from-recipe VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Desserts, apple crisp, prepared-from-recipe	Navel Oranges	Recommended Dietary Allowance
Energy	22% 639kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	25% 4.27g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	108% 78g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	23% 8.73g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Desserts, apple crisp, prepared-from-recipe	Navel Oranges	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24% 0.31mg	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	16% 63.5μg	33.7% 135μg	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	9.7% 8.73mg	261% 235mg	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	10% 1.5mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Desserts, apple crisp, prepared-from-recipe	Navel Oranges	Recommended Dietary Allowance
Calcium	14% 139mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	17% 0.15mg	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	40.7% 3.25mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	5% 0.12mg	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	16% 111mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	93% 1393mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	6.75% 250g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Desserts, apple crisp, prepared-from-recipe VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Desserts, apple crisp, prepared-from-recipe versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Desserts, apple crisp, prepared-from-recipe vs Navel Oranges:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 2.4 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.8 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9 and 26.9 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Desserts, apple crisp, prepared-from-recipe vs Navel Oranges:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 1.8 times more Copper, 6.3 times more Iron, 4.5 times more Manganese, 1.2 times more Phosphorus, more Selenium and 351 times more Sodium than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.4 times more Magnesium, 2.1 times more Potassium and 1.4 times more Water than Desserts, apple crisp, prepared-from-recipe.
• Both Desserts, apple crisp, prepared-from-recipe and Navel Oranges contain similar levels of Calcium per 14 ounces.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Desserts, apple crisp, prepared-from-recipe as well as Raw Navel Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Desserts, apple crisp, prepared-from-recipe have 3.3 times more Energy, 22.9 times more Fat, 40.3 times more Saturated Fat, 7.7 times more Omega 3, 46.7 times more Omega 6, 2.5 times more Carbohydrate, 2.3 times more Sugars and 1.9 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.6 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein