Comparing Nutrients in 14 ounces Valencia Oranges VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Valencia Oranges	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	6.7% 194kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	119% 116g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	238% 40.5g	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	135% 175g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, standard-type, frozen, ready-to-bake, unenriched	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	21.7% 0.28mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	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, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	16% 159mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	30% 0.27mg	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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	94% 2.17mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	152% 2286mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	2.25% 83.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• Raw Valencia Oranges have more Vitamin A, 1.7 times more Vitamin B1, 4 times more Vitamin B2, 3.9 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 2 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie crust, standard-type, frozen, ready-to-bake, unenriched have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• Raw Valencia Oranges have 2.2 times more Calcium, 1.8 times more Potassium and 4.1 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 1.8 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 23.8 times more Manganese, 3.1 times more Phosphorus, more Sodium and 5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2.8 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While Pie crust, standard-type, frozen, ready-to-bake, unenriched contains 9.3 times more Energy, 97.3 times more Fat, 124.5 times more Saturated Fat, 47.4 times more Omega 3, 232.1 times more Omega 6, 3.7 times more Carbohydrate and 3.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.