Comparing Nutrients in 1 kilogram Florida Oranges VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Florida Oranges	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	16% 460kcal	153% 4450kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	262% 255g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	300% 96g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	393% 511g	130g per day for Men 19-50 years
Sugars	126% 91g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	12.5% 7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	15.4% 0.2mg	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	42.5% 170μg	62.5% 250μg	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	500% 450mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	50% 0.45mg	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	128% 10mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	78.7% 1.8mg	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	17% 120mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	5.2% 193g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pie crust, refrigerated, regular, unbaked per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Pie crust, refrigerated, regular, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Pie crust, refrigerated, regular, unbaked:

• 1 kilogram of Florida Oranges has 1.5 times more Vitamin B1 and 2.6 times more Vitamin B6 than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 1.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Pie crust, refrigerated, regular, unbaked provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6
• Both Raw Florida Oranges as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Pie crust, refrigerated, regular, unbaked:

• 1 kilogram of Florida Oranges has 4.3 times more Calcium, 1.3 times more Magnesium, 2.3 times more Potassium and 4.5 times more Water than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 11.3 times more Iron, 7.5 times more Manganese, 3.8 times more Phosphorus, 8 times more Selenium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Pie crust, refrigerated, regular, unbaked contain similar levels of Copper per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• 1 kilogram of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium and Magnesium
• Both Raw Florida Oranges as well as Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.3 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 9.7 times more Energy, 121.2 times more Fat, 383.8 times more Saturated Fat, 11.9 times more Omega 3, 96.7 times more Omega 6, 4.4 times more Carbohydrate and 4.2 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein