Comparing Nutrients in 1 pound Fresh Orange juice VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Fresh Orange juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	7.04% 204kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	119% 154g	130g per day for Men 19-50 years
Sugars	52.6% 38g	98% 71g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	19% 7.26g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13.3% 0.17mg	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	34% 136μg	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	252% 227mg	16% 14.5mg	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	1.2% 0.18mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	23% 0.21mg	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	11.3% 0.91mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	36% 0.83mg	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	11% 77mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11% 401g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pie, apple, commercially prepared, enriched flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Pie, apple, commercially prepared, enriched flour:

• 1 pound of Fresh Orange juice has 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 15.6 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains 3.2 times more Vitamin A, 38 times more Vitamin E and 35 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Raw Orange juice as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Pie, apple, commercially prepared, enriched flour:

• 1 pound of Fresh Orange juice has 1.6 times more Magnesium, 3.1 times more Potassium and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains 2.3 times more Iron, 13 times more Manganese, 1.4 times more Phosphorus and 201 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Pie, apple, commercially prepared, enriched flour contain similar levels of Copper per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium and Potassium
• Both Raw Orange juice as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pie, apple, commercially prepared, enriched flour contains 5.3 times more Energy, 55 times more Fat, 158.2 times more Saturated Fat, 11.2 times more Omega 3, 71.2 times more Omega 6, 3.3 times more Carbohydrate, 1.9 times more Sugars, 8 times more Fiber and 2.7 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein