Comparing Nutrients in 1 pound Pie, apple, commercially prepared, enriched flour VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Canned Orange Juice	Recommended Dietary Allowance
Energy	37% 1075kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	38.4% 50g	130g per day for Men 19-50 years
Sugars	98% 71g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	16% 145μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	11% 0.14mg	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	30.6% 122μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	152% 137mg	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	46% 6.9mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	25.5% 2.04mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	4.14% 0.095mg	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	15.6% 109mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	6.4% 237g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, apple, commercially prepared, enriched flour versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, apple, commercially prepared, enriched flour vs Canned Orange Juice:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 3.6 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B6, 7.6 times more Vitamin E and 35 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 9.4 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Canned Orange Juice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Pie, apple, commercially prepared, enriched flour as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, apple, commercially prepared, enriched flour vs Canned Orange Juice:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 2.1 times more Copper, 4.5 times more Iron, 8.7 times more Manganese, 1.4 times more Phosphorus and 50.3 times more Sodium than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.4 times more Magnesium, 2.8 times more Potassium and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium and Potassium
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Pie, apple, commercially prepared, enriched flour as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 5 times more Energy, 73.3 times more Fat, 210.9 times more Saturated Fat, 17.6 times more Omega 3, 76.5 times more Omega 6, 3.1 times more Carbohydrate, 1.8 times more Sugars, 5.3 times more Fiber and 2.8 times more Protein than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein