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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	17% 490kcal	180% 5210kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	328% 318g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	277% 88.6g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	218% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	404% 525g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	80.6% 4.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	30.8% 0.4mg	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	85% 340μg	235% 940μg	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	657% 591mg	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	10% 1.5mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	43% 430mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	99% 0.89mg	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	16.3% 1.3mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	232% 5.33mg	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	33% 230mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.23% 82.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie crust, deep dish, frozen, baked, made with enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Navel Oranges has 2 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9, 9.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Navel Oranges has 1.9 times more Calcium, 1.6 times more Potassium and 10.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.3 times more Copper, 19 times more Iron, 1.5 times more Magnesium, 18.4 times more Manganese, 3.3 times more Phosphorus, more Selenium, 393 times more Sodium and 6.5 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie crust, deep dish, frozen, baked, made with enriched flour contains 10.6 times more Energy, 212.3 times more Fat, 521.3 times more Saturated Fat, 14.4 times more Omega 3, 161.5 times more Omega 6, 4.2 times more Carbohydrate and 6.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein