Comparing Nutrients in 1 kilogram Valencia Oranges VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Valencia Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	17% 490kcal	179% 5180kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	249% 79.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	222% 37.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	401% 521g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	327% 3.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	170% 27.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	49.2% 0.64mg	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	98% 390μg	260% 1040μg	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	539% 485mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	40% 400mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	83.3% 0.75mg	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	11.3% 0.9mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	137% 3.15mg	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	24.3% 170mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	NA	416% 229μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	502% 7530mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.05% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie crust, standard-type, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Pie crust, standard-type, dry mix:

• 1 kilogram of Valencia Oranges has more Vitamin C than Pie crust, standard-type, dry mix.
• While 1 kg of Pie crust, standard-type, dry mix contains 4.5 times more Vitamin B1, 5.3 times more Vitamin B2, 10 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Pie crust, standard-type, dry mix:

• 1 kilogram of Valencia Oranges has 2.8 times more Potassium and 11.4 times more Water than Pie crust, standard-type, dry mix.
• While 1 kg of Pie crust, standard-type, dry mix contains 1.5 times more Calcium, 2 times more Copper, 24.7 times more Iron, 1.5 times more Magnesium, 13.7 times more Manganese, 5.1 times more Phosphorus, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie crust, standard-type, dry mix contains 10.6 times more Energy, 104.7 times more Fat, 227.8 times more Saturated Fat, 12.4 times more Omega 3, 85.6 times more Omega 6, 4.4 times more Carbohydrate and 6.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein