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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Valencia Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	6.7% 194kcal	71% 2056kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	128% 125g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	159% 207g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia 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	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	165% 91μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	199% 2989mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.82% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie crust, standard-type, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Valencia Oranges have more Vitamin C than Pie crust, standard-type, dry mix.
• While 14 oz of Pie crust, standard-type, dry mix contain 4.5 times more Vitamin B1, 5.3 times more Vitamin B2, 10 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 14 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Valencia Oranges have 2.8 times more Potassium and 11.4 times more Water than Pie crust, standard-type, dry mix.
• While 14 oz of Pie crust, standard-type, dry mix contain 1.5 times more Calcium, 2 times more Copper, 24.7 times more Iron, 1.5 times more Magnesium, 13.7 times more Manganese, 5.1 times more Phosphorus, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie crust, standard-type, dry mix contain 10.6 times more Energy, 104.7 times more Fat, 227.8 times more Saturated Fat, 12.4 times more Omega 3, 85.6 times more Omega 6, 4.4 times more Carbohydrate and 6.6 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein