Comparing Nutrients in 1 pound Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Oranges with Peel	Recommended Dietary Allowance
Energy	78.4% 2272kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	224% 292g	54% 70.3g	130g per day for Men 19-50 years
Sugars	113% 82.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 82g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	41.3% 23g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	73.7% 295μg	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	0% 0mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56% 8.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.4% 99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Oranges with Peel	Recommended Dietary Allowance
Calcium	13% 132mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	147% 11.8mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	254% 5.84mg	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	76% 531mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	142% 2136mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Crust, Cookie-type, Graham Cracker, Ready Crust vs Oranges with Peel :

• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 6.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Vitamin B5 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Oranges with Peel provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Crust, Cookie-type, Graham Cracker, Ready Crust vs Oranges with Peel :

• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3.9 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 5.3 times more Phosphorus, 3.7 times more Selenium, 235.5 times more Sodium and 11.4 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.4 times more Calcium, 1.7 times more Potassium and 18.8 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 8 times more Energy, 82.8 times more Fat, 142.8 times more Saturated Fat, 3.8 times more Omega 3, 36.6 times more Omega 6, 4.1 times more Carbohydrate and 3.9 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6