Comparing Nutrients in 14 ounces Pie, mince, prepared from recipe VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie, mince, prepared from recipe	3%	32%	65%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pie, mince, prepared from recipe	Valencia Oranges	Recommended Dietary Allowance
Energy	39.6% 1147kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	44.7% 0.71g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	62% 10.6g	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	147% 191g	36.3% 47g	130g per day for Men 19-50 years
Sugars	155% 112g	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	27% 10.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.2% 0.25mg	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	23% 91μg	38.7% 155μg	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	26% 23.4mg	214% 192mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, mince, prepared from recipe	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	16.3% 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	74% 5.9mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	3.97% 0.091mg	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	24% 167mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	NA	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4% 148g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie, mince, prepared from recipe vs Valencia Oranges:

• Pie, mince, prepared from recipe has 1.7 times more Vitamin B1, 2.6 times more Vitamin B2 and 4.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 2.5 times more Vitamin B5, 1.7 times more Vitamin B9 and 8.2 times more Vitamin C than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Pie, mince, prepared from recipe as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie, mince, prepared from recipe vs Valencia Oranges:

• Pie, mince, prepared from recipe has 3.1 times more Copper, 16.6 times more Iron, 1.4 times more Magnesium, 11.4 times more Manganese, 2.5 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Calcium and 2.3 times more Water than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Raw Valencia Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, mince, prepared from recipe has 5.9 times more Energy, 36 times more Fat, 76.6 times more Saturated Fat, 11.3 times more Omega 3, 60.5 times more Omega 6, 4 times more Carbohydrate and 2.5 times more Protein than Raw Valencia Oranges.
• Both Pie, mince, prepared from recipe and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Pie, mince, prepared from recipe as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.