Comparing Nutrients in 14 ounces Valencia Oranges VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Valencia Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	6.7% 194kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	151% 25.7g	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	195% 254g	130g per day for Men 19-50 years
Sugars	NA	206% 149g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	84.2% 758μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	10.7% 0.14mg	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	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	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	NA	60.3% 9.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80% 96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	16% 159mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	54% 0.48mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	78% 1.8mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 14 ounces of Valencia Oranges have 1.8 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 14 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 15.9 times more Vitamin A, 4.3 times more Vitamin B2 and 7.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 14 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 14 ounces of Valencia Oranges have 2 times more Calcium, 2.1 times more Potassium and 14.2 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 14 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 3.3 times more Copper, 23.6 times more Iron, 1.8 times more Magnesium, 19.7 times more Manganese, 3.8 times more Phosphorus, more Sodium and 7.7 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 1.7 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 14 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 9.9 times more Energy, 81.3 times more Fat, 145.5 times more Saturated Fat, 18.4 times more Omega 3, 147.2 times more Omega 6, 5.4 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein