Comparing Nutrients in 1 pound Oranges VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Oranges	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	7.35% 213kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	67% 21.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	225% 292g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	165% 119g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 88.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	49.2% 27.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15% 0.2mg	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	81.6% 327μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	18% 181mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	388% 3.5mg	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	5.67% 0.45mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	361% 8.3mg	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	9.07% 63.5mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	152% 2282mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Oranges have more Vitamin A, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.9 times more Vitamin B1, 6.6 times more Vitamin B2, 10.9 times more Vitamin B3, 2.4 times more Vitamin B9, 9.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Oranges have 1.3 times more Calcium and 17.4 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 17.1 times more Copper, 43 times more Iron, 4 times more Magnesium, 73.3 times more Manganese, 8.6 times more Phosphorus, 5 times more Selenium, more Sodium and 30 times more Zinc than Raw Oranges.
• Both Raw Oranges and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 10.3 times more Energy, 186.8 times more Fat, 315 times more Saturated Fat, 9 times more Omega 3, 109.6 times more Omega 6, 5.5 times more Carbohydrate, 2.8 times more Sugars and 6.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.