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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour has 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 Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 2 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour has 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 Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 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.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, deep dish, frozen, baked, made with enriched flour has 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 Navel Oranges.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Navel Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein