Comparing Nutrients in 1 kilogram Oranges with Peel VS Pie, blueberry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie, blueberry, prepared from recipe	4%	43%	53%

Macro Nutrients

	Oranges with Peel	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Energy	21.7% 630kcal	84.5% 2450kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	91% 29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	258% 335g	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	118% 45g	NA	38g per day for Men 19-50 years
Protein	23.2% 13g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	74.6% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	26% 0.34mg	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	75% 300μg	57.5% 230μg	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	789% 710mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Pie, blueberry, prepared from recipe	Recommended Dietary Allowance
Calcium	70% 700mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	74.4% 0.67mg	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	100% 8mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	31.4% 220mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pie, blueberry, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Pie, blueberry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Oranges with Peel has 2.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 101.4 times more Vitamin C than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Oranges with Peel .
• 1 kilogram of Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Pie, blueberry, prepared from recipe have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Pie, blueberry, prepared from recipe:

• 1 kilogram of Oranges with Peel has 10 times more Calcium, 1.8 times more Magnesium, 3.9 times more Potassium and 1.6 times more Water than Pie, blueberry, prepared from recipe.
• While 1 kg of Pie, blueberry, prepared from recipe contains 1.5 times more Iron, 1.4 times more Phosphorus, 10.6 times more Selenium and 92.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Pie, blueberry, prepared from recipe contain similar levels of Copper per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium
• 1 kilogram of Pie, blueberry, prepared from recipe lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Pie, blueberry, prepared from recipe lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, blueberry, prepared from recipe contains 3.9 times more Energy, 39.7 times more Fat, 83.2 times more Saturated Fat, 11.8 times more Omega 3, 65.7 times more Omega 6, 2.2 times more Carbohydrate and 2.1 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6