Comparing Nutrients in 1 pound Navel Oranges VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Navel Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	7.66% 222kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	119% 154g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	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	5.7% 0.13mg	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	15% 104mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	3.3% 0.36mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	10.5% 390g	6.4% 237g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Pie, apple, commercially prepared, enriched flour:

• Raw Navel Oranges have 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 18.5 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 2.7 times more Vitamin A, 10.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Pie, apple, commercially prepared, enriched flour:

• Raw Navel Oranges have 3.9 times more Calcium, 1.6 times more Magnesium, 2.6 times more Potassium and 1.6 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 3.5 times more Iron, 6.3 times more Manganese, more Selenium, 201 times more Sodium and 2 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Pie, apple, commercially prepared, enriched flour have similar amounts of Copper and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 1.4 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 4.8 times more Energy, 73.3 times more Fat, 223.4 times more Saturated Fat, 13.7 times more Omega 3, 89.8 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.