Comparing Nutrients in 300 calories Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Oranges

Weight per 300 calories

• Pie crust, deep dish, frozen, unbaked, made with enriched flour: 64g
• Oranges: 638g

Pie crust, deep dish, frozen, unbaked, made with enriched flour has 10 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Pie crust, deep dish, frozen, unbaked, made with enriched flour or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Oranges	7%	2%	91%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	2.36% 0.9g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.05% 0.092mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	29.5% 0.38mg	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	12.3% 49.4μg	48% 191μg	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	NA	377% 340mg	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	5.3% 0.79mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Oranges	Recommended Dietary Allowance
Calcium	1.3% 13mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	5.63% 0.051mg	32% 0.29mg	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	18% 1.45mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.6mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	6.94% 0.16mg	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	6.23% 43.6mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	1.7% 58.3mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	5.24% 2.9μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.29mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Oranges:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.8 times more Vitamin B1, 2.8 times more Vitamin B2, 6.9 times more Vitamin B5, 12.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.4 times more Vitamin E than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Raw Oranges have similar amounts of Vitamin B3 per 300 kcal.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Oranges:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 2.3 times more Iron, 1.9 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 19.9 times more Calcium, 5.7 times more Copper, 6.6 times more Magnesium, 2.1 times more Phosphorus, 19.8 times more Potassium, 1.5 times more Zinc and 48.6 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Raw Oranges have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Pie crust, deep dish, frozen, unbaked, made with enriched flour has 24.1 times more Fat, 54.4 times more Saturated Fat, 1.6 times more Omega 3 and 18.7 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2.5 times more Carbohydrate, 17.1 times more Fiber and 1.7 times more Protein than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.