Comparing Nutrients in 1 pound Pie Crust, Cookie-type, Chocolate, Ready Crust VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Energy	75.7% 2195kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	67% 21.4g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	43.8% 57g	130g per day for Men 19-50 years
Sugars	165% 119g	53% 38.6g	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	0% 0g	14% 10.2g	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	% 0g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 88.5g	% 19.4g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	49.2% 27.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	27.6% 0.36mg	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	81.6% 327μg	38.6% 154μg	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	0% 0mg	298% 268mg	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	54% 8.1mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Calcium	14.5% 145mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	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	244% 19.5mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	5.7% 0.13mg	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	77.8% 544mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	152% 2282mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Chocolate, Ready Crust VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie Crust, Cookie-type, Chocolate, Ready Crust versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Navel Oranges:

• 1 pound of Pie Crust, Cookie-type, Chocolate, Ready Crust has 4.9 times more Vitamin B1, 5.2 times more Vitamin B2, 7.2 times more Vitamin B3, 2.1 times more Vitamin B9, 11.9 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.6 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 1 pound of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin C
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Navel Oranges:

• 1 pound of Pie Crust, Cookie-type, Chocolate, Ready Crust has 19.7 times more Copper, 33.1 times more Iron, 3.6 times more Magnesium, 63.2 times more Manganese, 5.2 times more Phosphorus, more Selenium, 503 times more Sodium and 26.3 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.3 times more Calcium and 17.2 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Navel Oranges contain similar levels of Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie Crust, Cookie-type, Chocolate, Ready Crust has 9.9 times more Energy, 149.5 times more Fat, 277.9 times more Saturated Fat, 7 times more Omega 3, 85.7 times more Omega 6, 5.1 times more Carbohydrate, 3.1 times more Sugars, 1.2 times more Fiber and 6.7 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains more Fructose than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein