Comparing Nutrients in 1 pound Valencia Oranges VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Valencia Oranges	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	7.66% 222kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	157% 50.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	91% 15.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	204% 265g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	6.98% 0.091mg	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	36.3% 145μg	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	244% 220mg	NA	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	18% 181mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	25.7% 0.23mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	41.2% 0.95mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie crust, refrigerated, regular, baked per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Pie crust, refrigerated, regular, baked:

• 1 pound of Valencia Oranges has 3.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 1.6 times more Vitamin B1 and 4.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6
• Both Raw Valencia Oranges as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Pie crust, refrigerated, regular, baked:

• 1 pound of Valencia Oranges has 3.3 times more Calcium, 2.2 times more Potassium and 10.8 times more Water than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 1.4 times more Copper, 12.8 times more Iron, 9.1 times more Manganese, 3.1 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Pie crust, refrigerated, regular, baked contain similar levels of Magnesium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.8 times more Fiber than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 10.3 times more Energy, 95.6 times more Fat, 316.8 times more Saturated Fat, 9.3 times more Omega 3, 77.8 times more Omega 6, 4.9 times more Carbohydrate and 3.3 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein