Comparing Nutrients in 1 pound Valencia Oranges VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Valencia Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	7.66% 222kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	114% 111g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	72% 23g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	235% 170g	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	30% 11.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	96% 866μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	12.2% 0.16mg	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	44.2% 177μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	69% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	18% 181mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	61.5% 0.55mg	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	5.1% 0.41mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	89.3% 2.05mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	NA	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Raw Valencia Oranges have 1.8 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 15.9 times more Vitamin A, 4.3 times more Vitamin B2 and 7.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Valencia Oranges as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Raw Valencia Oranges have 2 times more Calcium, 2.1 times more Potassium and 14.2 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 3.3 times more Copper, 23.6 times more Iron, 1.8 times more Magnesium, 19.7 times more Manganese, 3.8 times more Phosphorus, more Sodium and 7.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.7 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 9.9 times more Energy, 81.3 times more Fat, 145.5 times more Saturated Fat, 18.4 times more Omega 3, 147.2 times more Omega 6, 5.4 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.