Comparing Nutrients in 14 ounces Oranges with Peel VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Oranges with Peel	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	8.62% 250kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	108% 78g	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	47% 18g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	12.2% 0.16mg	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	29.8% 119μg	16% 63.5μg	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	313% 282mg	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	27.8% 278mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	31.3% 0.28mg	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	39.7% 3.18mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	22.4% 0.52mg	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	12.5% 87.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	8.83% 327g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Oranges with Peel have 1.2 times more Vitamin B1, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 32.3 times more Vitamin C than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 2.2 times more Vitamin A, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Oranges with Peel have 2 times more Calcium, 1.8 times more Magnesium, 2.5 times more Potassium and 1.3 times more Water than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 1.3 times more Phosphorus, 5 times more Selenium and 175.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Desserts, apple crisp, prepared-from-recipe contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium
• Both Raw Oranges with Peel as well as Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 3.2 times more Fiber than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 2.6 times more Energy, 11.4 times more Fat, 19.6 times more Saturated Fat, 4.3 times more Omega 3, 24.4 times more Omega 6, 2 times more Carbohydrate and 1.3 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6