Comparing Nutrients in 1 kilogram Pie fillings, apple, canned VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie fillings, apple, canned	0%	1%	99%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pie fillings, apple, canned	Valencia Oranges	Recommended Dietary Allowance
Energy	34.5% 1000kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	201% 261g	91% 119g	130g per day for Men 19-50 years
Sugars	190% 138g	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	26.3% 10g	65.8% 25g	38g per day for Men 19-50 years
Protein	1.8% 1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pie fillings, apple, canned	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	0% 0μg	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	19% 17mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie fillings, apple, canned	Valencia Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	36.3% 2.9mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	10% 70mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	20% 734g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie fillings, apple, canned vs Valencia Oranges:

• Raw Valencia Oranges contain 6 times more Vitamin A, 7.3 times more Vitamin B1, 3.6 times more Vitamin B2, 7.8 times more Vitamin B3, 6 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin B9 and 28.5 times more Vitamin C than Pie fillings, apple, canned.
• Both Pie fillings, apple, canned as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie fillings, apple, canned vs Valencia Oranges:

• Pie fillings, apple, canned have 1.5 times more Copper, 3.2 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10 times more Calcium, 5 times more Magnesium, 2.4 times more Phosphorus and 4 times more Potassium than Pie fillings, apple, canned.
• Both Pie fillings, apple, canned and Raw Valencia Oranges have similar amounts of Manganese and Water per 1 kg.
• Both Pie fillings, apple, canned as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie fillings, apple, canned have 2 times more Energy and 2.2 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 2.5 times more Fiber and 10.4 times more Protein than Pie fillings, apple, canned.
• Both Pie fillings, apple, canned as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.