Comparing Nutrients in 300 calories Pie crust, standard-type, dry mix VS Oranges with Peel

Weight per 300 calories

• Pie crust, standard-type, dry mix: 58g
• Oranges with Peel: 476g

Pie crust, standard-type, dry mix has 8.2 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Pie crust, standard-type, dry mix or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, dry mix	5%	54%	41%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie crust, standard-type, dry mix	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	56.8% 74g	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	NA	56.4% 21.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, dry mix	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.5% 0.12mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	34% 0.44mg	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	15% 60.2μg	35.7% 143μg	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	376% 338mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	4.83% 0.043mg	30% 0.27mg	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	16% 1.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.07% 8.7mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	7.93% 0.18mg	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	7.1% 50mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	1.1% 37mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	29% 436mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	10.6% 392g	3700g per day for Men 19-50 years

Pie Crust, Standard-type, Dry Mix VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pie crust, standard-type, dry mix or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Pie crust, standard-type, dry mix vs Oranges with Peel :

• 300 kcal of Raw Oranges with Peel contain more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 10.1 times more Vitamin B5, 11.9 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, dry mix.
• 300 calories of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Pie crust, standard-type, dry mix as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Pie crust, standard-type, dry mix vs Oranges with Peel :

• 300 calories of Pie crust, standard-type, dry mix have 4 times more Selenium and 45.8 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 9.4 times more Calcium, 6.2 times more Copper, 3 times more Iron, 7.7 times more Magnesium, 2.1 times more Phosphorus, 25.2 times more Potassium and 89 times more Water than Pie crust, standard-type, dry mix.
• 300 calories of Pie crust, standard-type, dry mix lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Pie crust, standard-type, dry mix as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pie crust, standard-type, dry mix have 12.7 times more Fat, 27.7 times more Saturated Fat, 1.5 times more Omega 3 and 10.4 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.4 times more Carbohydrate and 1.5 times more Protein than Pie crust, standard-type, dry mix.
• Both Pie crust, standard-type, dry mix and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6