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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Oranges with Peel	Recommended Dietary Allowance
Energy	69.5% 2016kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	23% 16.8g	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	34.5% 13g	47% 18g	38g per day for Men 19-50 years
Protein	46% 25.8g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	124% 1853mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 3 times more Vitamin B1, 3.1 times more Vitamin B2, 6.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.1 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin C
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 1.7 times more Copper, 3.5 times more Iron, 1.2 times more Magnesium, 3.7 times more Phosphorus, 9.7 times more Selenium, 233.5 times more Sodium and 4.6 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.3 times more Calcium, 1.7 times more Potassium and 11.5 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 8.1 times more Energy, 95.3 times more Fat, 265.1 times more Saturated Fat, 8.6 times more Omega 3, 75.5 times more Omega 6, 3.6 times more Carbohydrate and 5 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.4 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6