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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Oranges with Peel	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	9.85% 286kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	119% 154g	130g per day for Men 19-50 years
Sugars	NA	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	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	53.7% 20.4g	19% 7.26g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	7.46% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	31.8% 318mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	60.8% 912mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	10% 373g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pie, apple, commercially prepared, enriched flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Pie, apple, commercially prepared, enriched flour:

• 1 pound of Oranges with Peel has 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 22.2 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains 2.5 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Raw Oranges with Peel as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 6.4 times more Calcium, 1.2 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 3 times more Potassium and 1.6 times more Water than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains 100.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Pie, apple, commercially prepared, enriched flour contain similar levels of Phosphorus per one pound.
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.8 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• While 1 lb of Pie, apple, commercially prepared, enriched flour contains 3.8 times more Energy, 36.7 times more Fat, 108.5 times more Saturated Fat, 7.7 times more Omega 3, 47 times more Omega 6, 2.2 times more Carbohydrate and 1.5 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6