Comparing Nutrients in 14 ounces Oranges VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	6.43% 187kcal	71% 2056kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	128% 125g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	159% 207g	130g per day for Men 19-50 years
Sugars	51% 37g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	6.66% 3.73g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19.5% 0.25mg	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	29.8% 119μg	103% 413μg	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	235% 211mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	16% 159mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	33% 0.3mg	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	4.96% 0.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	54.4% 1.25mg	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	7.94% 55.6mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	199% 2989mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.82% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Pie crust, standard-type, dry mix:

• Raw Oranges have more Vitamin A and more Vitamin C than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 4.5 times more Vitamin B1, 5.3 times more Vitamin B2, 9.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Pie crust, standard-type, dry mix have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Oranges as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Pie crust, standard-type, dry mix:

• Raw Oranges have 2.8 times more Potassium and 11.4 times more Water than Pie crust, standard-type, dry mix.
• While Pie crust, standard-type, dry mix contains 1.5 times more Calcium, 1.7 times more Copper, 22.2 times more Iron, 1.5 times more Magnesium, 12.6 times more Manganese, 6.1 times more Phosphorus, 45.8 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, standard-type, dry mix contains 11 times more Energy, 261.7 times more Fat, 531.6 times more Saturated Fat, 28.4 times more Omega 3, 209.3 times more Omega 6, 4.4 times more Carbohydrate and 7.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Pie crust, standard-type, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.