Comparing Nutrients in 500 calories Oranges with Peel VS Pie, apple, commercially prepared, enriched flour

Weight per 500 calories

• Oranges with Peel: 794g
• Pie, apple, commercially prepared, enriched flour: 211g

Pie, apple, commercially prepared, enriched flour has 3.8 times more energy per unit of mass than Raw Oranges with Peel , which is above average in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Pie, apple, commercially prepared, enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Oranges with Peel	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	25% 8g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	55% 71.7g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	94% 35.7g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	4.92% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	3.47% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	5.02% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	6.17% 0.08mg	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	59.5% 238μg	14.2% 57μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.88% 0.021μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	7.5% 6.75mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.15% 7.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	55.6% 556mg	2.32% 23.2mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	10.8% 0.097mg	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	79.4% 6.35mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.5% 14.8mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.38mg	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	25% 175mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.84% 2.1μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	28.3% 424mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	17.7% 653g	2.98% 110g	3700g per day for Men 19-50 years

Oranges With Peel VS Pie, Apple, Commercially Prepared, Enriched Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Pie, apple, commercially prepared, enriched flour?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Pie, apple, commercially prepared, enriched flour:

• 500 calories of Oranges with Peel have 1.5 times more Vitamin A, 13.4 times more Vitamin B1, 7 times more Vitamin B2, 7.2 times more Vitamin B3, 10.4 times more Vitamin B5, 9.2 times more Vitamin B6, 4.2 times more Vitamin B9 and 83.5 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• 500 calories of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Pie, apple, commercially prepared, enriched flour:

• 500 calories of Oranges with Peel have 23.9 times more Calcium, 4.7 times more Copper, 6.7 times more Iron, 7.5 times more Magnesium, 3.4 times more Phosphorus, 11.3 times more Potassium, 2.6 times more Selenium and 5.9 times more Water than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 26.7 times more Sodium than Raw Oranges with Peel .
• 500 calories of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Oranges with Peel as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.7 times more Carbohydrate, 10.6 times more Fiber and 2.6 times more Protein than Pie, apple, commercially prepared, enriched flour.
• While 500 kcal of Pie, apple, commercially prepared, enriched flour contain 9.7 times more Fat, 28.8 times more Saturated Fat, 2 times more Omega 3 and 12.5 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Pie, apple, commercially prepared, enriched flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Pie, apple, commercially prepared, enriched flour provide inadequate amounts of Fiber and Protein