Comparing Nutrients in 1 pound Pie crust, standard-type, dry mix, prepared, baked VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix, prepared, baked	5%	55%	40%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pie crust, standard-type, dry mix, prepared, baked	Valencia Oranges	Recommended Dietary Allowance
Energy	78.4% 2272kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	54.7% 0.88g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	97% 16.6g	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	176% 229g	41.5% 54g	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	21.5% 8.16g	30% 11.3g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix, prepared, baked	Valencia 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	115% 1.37mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.3% 10.8mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	22% 0.29mg	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	79.4% 318μg	44.2% 177μg	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	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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 crust, standard-type, dry mix, prepared, baked	Valencia Oranges	Recommended Dietary Allowance
Calcium	27.2% 272mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	18.6% 0.17mg	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	122% 9.75mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	4.54% 0.1mg	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	54.4% 381mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	55μg per day for Men 19-50 years
Sodium	220% 3307mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.3% 48g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, dry mix, prepared, baked VS Valencia Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, standard-type, dry mix, prepared, baked versus 1 lb of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie crust, standard-type, dry mix, prepared, baked vs Valencia Oranges:

• 1 pound of Pie crust, standard-type, dry mix, prepared, baked has 3.5 times more Vitamin B1, 4.7 times more Vitamin B2, 8.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.5 times more Vitamin B5 and more Vitamin C than Pie crust, standard-type, dry mix, prepared, baked.
• Both Pie crust, standard-type, dry mix, prepared, baked and Valencia Oranges provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pie crust, standard-type, dry mix, prepared, baked have insufficient amounts of Vitamin C
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Pie crust, standard-type, dry mix, prepared, baked as well as Raw Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie crust, standard-type, dry mix, prepared, baked vs Valencia Oranges:

• 1 pound of Pie crust, standard-type, dry mix, prepared, baked has 1.5 times more Calcium, 2 times more Copper, 23.9 times more Iron, 1.5 times more Magnesium, 13.3 times more Manganese, 4.9 times more Phosphorus, more Sodium and 6.5 times more Zinc than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 2.9 times more Potassium and 8.1 times more Water than Pie crust, standard-type, dry mix, prepared, baked.
• 1 pound of Pie crust, standard-type, dry mix, prepared, baked lack sufficient amounts of Potassium
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, standard-type, dry mix, prepared, baked has 10.2 times more Energy, 101.3 times more Fat, 220.3 times more Saturated Fat, 12.1 times more Omega 3, 83 times more Omega 6, 4.2 times more Carbohydrate and 6.4 times more Protein than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 1.4 times more Fiber than Pie crust, standard-type, dry mix, prepared, baked.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein