Comparing Nutrients in 1 pound Pie, apple, prepared from recipe VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, prepared from recipe	4%	42%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie, apple, prepared from recipe	Oranges with Peel	Recommended Dietary Allowance
Energy	41.4% 1202kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.7g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	43.2% 14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	83.6% 14.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	53.7% 20.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, prepared from recipe	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	32.4% 0.42mg	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	27.2% 109μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, prepared from recipe	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	28.7% 0.26mg	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	63.5% 5.1mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	NA	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	18% 127mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	64.3% 35.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	64% 957mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	5.8% 215g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, prepared from recipe VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, apple, prepared from recipe versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, apple, prepared from recipe vs Oranges with Peel :

• 1 pound of Pie, apple, prepared from recipe has 1.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.5 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 41.8 times more Vitamin C than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Oranges with Peel provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Pie, apple, prepared from recipe have insufficient amounts of Vitamin B5 and Vitamin C
• Both Pie, apple, prepared from recipe as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie, apple, prepared from recipe vs Oranges with Peel :

• 1 pound of Pie, apple, prepared from recipe has 1.4 times more Iron, 1.3 times more Phosphorus, 11.1 times more Selenium and 105.5 times more Sodium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 10 times more Calcium, 2 times more Magnesium, 2.5 times more Potassium and 1.7 times more Water than Pie, apple, prepared from recipe.
• Both Pie, apple, prepared from recipe and Oranges with Peel contain similar levels of Copper per one pound.
• 1 pound of Pie, apple, prepared from recipe lack sufficient amounts of Calcium and Magnesium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium
• Both Pie, apple, prepared from recipe as well as Raw Oranges with Peel lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, apple, prepared from recipe has 4.2 times more Energy, 41.7 times more Fat, 87.1 times more Saturated Fat, 12.8 times more Omega 3, 71.2 times more Omega 6, 2.4 times more Carbohydrate and 1.8 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6