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

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Florida Oranges	Recommended Dietary Allowance
Energy	37% 1075kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.35% 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	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	98% 71g	57% 41.5g	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	19% 7.26g	28.6% 11g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	16% 145μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	14% 0.18mg	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	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Florida Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 0.11mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	6.4% 237g	10.7% 395g	3700g per day for Men 19-50 years

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

• Pie, apple, commercially prepared, enriched flour has 2.9 times more Vitamin A, 1.6 times more Vitamin B9, 8.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 14.1 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Pie, apple, commercially prepared, enriched flour has 5 times more Iron, 7.6 times more Manganese, 2 times more Phosphorus, 2 times more Selenium, more Sodium and 2 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.9 times more Calcium, 1.4 times more Magnesium, 2.6 times more Potassium and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Raw Florida Oranges have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie, apple, commercially prepared, enriched flour has 5.2 times more Energy, 52.4 times more Fat, 151.9 times more Saturated Fat, 11.2 times more Omega 3, 66.6 times more Omega 6, 2.9 times more Carbohydrate, 1.7 times more Sugars and 2.7 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.