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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%

Macro Nutrients

	Navel 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	1.55% 1.5g	313% 304g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	241% 77g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	121% 1.93g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	388% 504g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Navel 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	56.7% 0.68mg	253% 3.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie crust, standard-type, dry mix, prepared, baked	Recommended Dietary Allowance
Calcium	43% 430mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	402% 221μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	486% 7290mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.86% 106g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Navel Oranges has 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix, prepared, baked.
• While 1 kg of Pie crust, standard-type, dry mix, prepared, baked contains 4.5 times more Vitamin B1, 3.6 times more Vitamin B2, 5.6 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• 1 kilogram of Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Navel Oranges has 2.7 times more Potassium and 8.1 times more Water than Pie crust, standard-type, dry mix, prepared, baked.
• While 1 kg of Pie crust, standard-type, dry mix, prepared, baked contains 1.4 times more Calcium, 1.9 times more Copper, 16.5 times more Iron, 1.4 times more Magnesium, 10.5 times more Manganese, 3.7 times more Phosphorus, more Selenium, 729 times more Sodium and 4.9 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Pie crust, standard-type, dry mix, prepared, baked lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.2 times more Fiber than Pie crust, standard-type, dry mix, prepared, baked.
• While 1 kg of Pie crust, standard-type, dry mix, prepared, baked contains 10.2 times more Energy, 202.7 times more Fat, 453.6 times more Saturated Fat, 21.4 times more Omega 3, 158.9 times more Omega 6, 4 times more Carbohydrate and 7.4 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein