Comparing Nutrients in 1 pound Pie, apple, commercially prepared, enriched flour VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Fresh Orange juice	Recommended Dietary Allowance
Energy	37% 1075kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	36.3% 47g	130g per day for Men 19-50 years
Sugars	98% 71g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	19% 7.26g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	16% 145μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	14% 0.18mg	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	34% 136μg	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	252% 227mg	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	1.2% 0.18mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	22% 0.2mg	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	25.5% 2.04mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	2.76% 0.064mg	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	26.7% 907mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	6.4% 237g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Fresh 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 Fresh 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 Fresh Orange juice:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 3.2 times more Vitamin A, 38 times more Vitamin E and 35 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 15.6 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Fresh Orange juice provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pie, apple, commercially prepared, enriched flour has 2.3 times more Iron, 13 times more Manganese, 1.4 times more Phosphorus and 201 times more Sodium than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.6 times more Magnesium, 3.1 times more Potassium and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Fresh Orange juice contain similar levels of Copper per one pound.
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium and Potassium
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese
• Both Pie, apple, commercially prepared, enriched flour as well as Raw 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 5.3 times more Energy, 55 times more Fat, 158.2 times more Saturated Fat, 11.2 times more Omega 3, 71.2 times more Omega 6, 3.3 times more Carbohydrate, 1.9 times more Sugars, 8 times more Fiber and 2.7 times more Protein than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein