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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%

Macro Nutrients

	Valencia Oranges	Pie crust, standard-type, dry mix, prepared, baked	Recommended Dietary Allowance
Energy	17% 490kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	313% 304g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	241% 77g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	388% 504g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, standard-type, dry mix, prepared, baked	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	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	43% 0.56mg	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	175% 700μg	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, prepared, baked	Recommended Dietary Allowance
Calcium	40% 400mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	82.2% 0.74mg	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	269% 21.5mg	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	133% 3.05mg	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	120% 840mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	NA	402% 221μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	486% 7290mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.86% 106g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B5 and more Vitamin C than Pie crust, standard-type, dry mix, prepared, baked.
• While Pie crust, standard-type, dry mix, prepared, baked contains 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 8.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie crust, standard-type, dry mix, prepared, baked have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Valencia Oranges as well as Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin B12 in 1 kg.

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

• Raw Valencia Oranges have 2.9 times more Potassium and 8.1 times more Water than Pie crust, standard-type, dry mix, prepared, baked.
• While Pie crust, standard-type, dry mix, prepared, baked contains 1.5 times more Calcium, 2 times more Copper, 23.9 times more Iron, 1.5 times more Magnesium, 13.3 times more Manganese, 4.9 times more Phosphorus, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.4 times more Fiber than Pie crust, standard-type, dry mix, prepared, baked.
• While Pie crust, standard-type, dry mix, prepared, baked contains 10.2 times more Energy, 101.3 times more Fat, 220.3 times more Saturated Fat, 12.1 times more Omega 3, 83 times more Omega 6, 4.2 times more Carbohydrate and 6.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.