Comparing Nutrients in 1 kilogram Oranges VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Oranges	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	16.2% 470kcal	161% 4680kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	254% 81.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	197% 33.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	360% 468g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	37% 14g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	99% 55.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	36% 0.47mg	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	75% 300μg	193% 770μg	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	591% 532mg	NA	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	12% 1.8mg	82.7% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	40% 400mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	87.8% 0.79mg	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	12.5% 1mg	283% 22.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	207% 4.76mg	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	20% 140mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Raw Oranges have 1.3 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 2.6 times more Vitamin B1, 3.6 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B9, 6.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• Raw Oranges have 2 times more Calcium, 2 times more Potassium and 4.9 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 1.8 times more Copper, 22.6 times more Iron, 1.5 times more Magnesium, 19 times more Manganese, 4.9 times more Phosphorus, 9 times more Selenium, more Sodium and 6.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.7 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While Pie crust, deep dish, frozen, unbaked, made with enriched flour contains 10 times more Energy, 239.5 times more Fat, 541.9 times more Saturated Fat, 16.4 times more Omega 3, 186.1 times more Omega 6, 4 times more Carbohydrate and 5.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 1 kg.