Comparing Nutrients in 14 ounces Navel Oranges VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Navel Oranges	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	6.7% 194kcal	72% 2092kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	142% 137g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	107% 34.2g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	200% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	145% 189g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	0.93% 0.67g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie crust, standard-type, prepared from recipe, baked	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	22.5% 0.27mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.63% 0.099mg	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	33.7% 135μg	66.5% 266μg	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	261% 235mg	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	3.97% 0.6mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	17% 171mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	40% 0.36mg	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	6.45% 0.52mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	74.2% 1.7mg	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	13% 91mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	152% 83.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	143% 2151mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie crust, standard-type, prepared from recipe, baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Pie crust, standard-type, prepared from recipe, baked:

• 14 ounces of Navel Oranges have 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, prepared from recipe, baked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, baked contain 5.8 times more Vitamin B1, 5.4 times more Vitamin B2, 7.8 times more Vitamin B3, 2 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Pie crust, standard-type, prepared from recipe, baked:

• 14 ounces of Navel Oranges have 4.3 times more Calcium, 2.5 times more Potassium and 8.8 times more Water than Pie crust, standard-type, prepared from recipe, baked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, baked contain 2.3 times more Copper, 22.2 times more Iron, 1.3 times more Magnesium, 14.8 times more Manganese, 2.9 times more Phosphorus, more Selenium, 542 times more Sodium and 5.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 50 times more Sugars and 1.3 times more Fiber than Pie crust, standard-type, prepared from recipe, baked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, baked contain 10.8 times more Energy, 230.7 times more Fat, 507.2 times more Saturated Fat, 61.9 times more Omega 3, 372.4 times more Omega 6, 3.8 times more Carbohydrate and 7 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein