Comparing Nutrients in 14 ounces Valencia Oranges VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Valencia Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	6.7% 194kcal	32.4% 941kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	47% 15g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	48.2% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	85.7% 62g	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	26% 9.92g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.6% 0.15mg	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	38.7% 155μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	14% 12.7mg	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	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	20.3% 0.18mg	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	4.47% 0.36mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	31.4% 0.72mg	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	9.64% 67.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.26% 343g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Pie, apple, commercially prepared, enriched flour:

• Raw Valencia Oranges have 3.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 15.2 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 2.7 times more Vitamin A than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie, apple, commercially prepared, enriched flour have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Valencia Oranges as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Pie, apple, commercially prepared, enriched flour:

• Raw Valencia Oranges have 3.6 times more Calcium, 1.4 times more Magnesium, 2.8 times more Potassium and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 5 times more Iron, 7.9 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie, apple, commercially prepared, enriched flour have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.6 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 4.8 times more Energy, 36.7 times more Fat, 108.5 times more Saturated Fat, 7.7 times more Omega 3, 47 times more Omega 6, 2.9 times more Carbohydrate and 1.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.