Comparing Nutrients in 500 calories Oranges VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 500 calories

• Oranges: 1064g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 10.7 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Oranges	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	49.4% 64g	130g per day for Men 19-50 years
Sugars	137% 99g	25% 18g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	67% 25.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	18% 10g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	13% 117μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	5.83% 0.076mg	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	79.8% 319μg	16.2% 65μg	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	629% 566mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	42.6% 426mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	24.7% 0.22mg	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	13.3% 1.06mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	56% 1.3mg	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	21.3% 149mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	25% 923g	0.12% 4.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Oranges have more Vitamin A, 5 times more Vitamin B1, 2 times more Vitamin B2, 15 times more Vitamin B5, 8.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains more Vitamin K than Raw Oranges.
• Both Raw Oranges and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B3 and Vitamin E per 500 kcal.
• Both Raw Oranges as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Oranges have 14.7 times more Calcium, 2.2 times more Copper, 4.6 times more Magnesium, 1.3 times more Phosphorus, 17.1 times more Potassium, 2 times more Selenium and 211.6 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.4 times more Iron, 4.8 times more Manganese, more Sodium and 1.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.9 times more Carbohydrate, 5.5 times more Sugars, 13.5 times more Fiber and 2 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 19.4 times more Fat, 31.3 times more Saturated Fat and 8.4 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Energy per 500 kcal.
• Both Raw Oranges as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.