Comparing Nutrients in 14 ounces Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Navel Oranges	Recommended Dietary Allowance
Energy	69.5% 2016kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	23% 16.8g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	34.5% 13g	23% 8.73g	38g per day for Men 19-50 years
Protein	46% 25.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	24% 0.31mg	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	67.5% 270μg	33.7% 135μg	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	0% 0mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Navel Oranges	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	17% 0.15mg	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	139% 11mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	46.5% 325mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	124% 1853mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	9.22% 341g	3700g per day for Men 19-50 years

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

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 4.4 times more Vitamin B1, 3 times more Vitamin B2, 8.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B9, 3.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.8 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Navel Oranges:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 2.5 times more Copper, 21.5 times more Iron, 1.5 times more Magnesium, 3.6 times more Phosphorus, more Selenium, 467 times more Sodium and 6.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Calcium, 1.5 times more Potassium and 12 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 10.4 times more Energy, 190.6 times more Fat, 545.7 times more Saturated Fat, 15.3 times more Omega 3, 144.4 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 7.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Sugars than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.