Comparing Nutrients in 1 pound Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Oranges with Peel	Recommended Dietary Allowance
Energy	75.7% 2195kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	114% 111g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	83.3% 1.33g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	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	223% 290g	54% 70.3g	130g per day for Men 19-50 years
Sugars	235% 170g	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	18% 6.8g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	96% 866μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	38.6% 154μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69% 10.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.07% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	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	120% 9.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	41.5% 290mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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, prepared from recipe, graham cracker, chilled vs Oranges with Peel :

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 14.7 times more Vitamin A, 3.4 times more Vitamin B2 and 4.2 times more Vitamin B3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Oranges with Peel :

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 2.1 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 2.9 times more Phosphorus, 8.4 times more Selenium, 280 times more Sodium and 4.2 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.5 times more Calcium, 2.3 times more Potassium and 13.5 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 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, prepared from recipe, graham cracker, chilled has 7.7 times more Energy, 81.3 times more Fat, 145.5 times more Saturated Fat, 18.4 times more Omega 3, 147.2 times more Omega 6, 4.1 times more Carbohydrate and 3.2 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6