Comparing Nutrients in 1 kilogram Pie, cherry, prepared from recipe VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pie, cherry, prepared from recipe	Valencia Oranges	Recommended Dietary Allowance
Energy	93% 2700kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	126% 122g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	179% 30.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	296% 385g	91% 119g	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	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	50% 28g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	32.2% 290μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.8% 12.8mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	48.5% 0.63mg	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	67.5% 270μg	98% 390μg	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	11% 10mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Pie, cherry, prepared from recipe	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	41% 0.37mg	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	231% 18.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	10% 0.23mg	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	43% 300mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	NA	55μg per day for Men 19-50 years
Sodium	127% 1910mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	12.4% 458g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, cherry, prepared from recipe vs Valencia Oranges:

• Pie, cherry, prepared from recipe has 2.4 times more Vitamin A, 1.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 4.7 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 48.5 times more Vitamin C than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie, cherry, prepared from recipe vs Valencia Oranges:

• Pie, cherry, prepared from recipe has 2.1 times more Copper, 20.6 times more Iron, 8.7 times more Manganese, 1.8 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium, 2.3 times more Potassium and 1.9 times more Water than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Raw Valencia Oranges have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, cherry, prepared from recipe has 5.5 times more Energy, 40.7 times more Fat, 85.3 times more Saturated Fat, 12.6 times more Omega 3, 69.2 times more Omega 6, 3.2 times more Carbohydrate and 2.7 times more Protein than Raw Valencia Oranges.
• Both Pie, cherry, prepared from recipe as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.