Comparing Nutrients in 500 calories Oranges with Peel VS Pie crust, standard-type, frozen, ready-to-bake, enriched

Weight per 500 calories

• Oranges with Peel: 794g
• Pie crust, standard-type, frozen, ready-to-bake, enriched: 109g

Pie crust, standard-type, frozen, ready-to-bake, enriched has 7.3 times more energy per unit of mass than Raw Oranges with Peel , which is very high 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 crust, standard-type, frozen, ready-to-bake, enriched?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%

Macro Nutrients

	Oranges with Peel	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	8.34% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.07g	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	7.2% 2.74g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	12% 6.74g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	18.5% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	8.86% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	4.2% 0.055mg	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	19% 76.6μg	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	626% 563mg	0% 0mg	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	3.36% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.92% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie crust, standard-type, frozen, ready-to-bake, enriched	Recommended Dietary Allowance
Calcium	55.6% 556mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	9.1% 0.082mg	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	35.6% 2.84mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.9% 16.4mg	420mg per day for Men 19-50 years
Manganese	NA	21% 0.48mg	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	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	30% 447mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	4.48% 0.49mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.53% 19.5g	3700g per day for Men 19-50 years

Oranges With Peel VS Pie Crust, Standard-type, Frozen, Ready-to-bake, Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Pie crust, standard-type, frozen, ready-to-bake, enriched?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 500 calories of Oranges with Peel have more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 5.9 times more Vitamin B5, 13.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Pie crust, standard-type, frozen, ready-to-bake, enriched:

• 500 calories of Oranges with Peel have 26.7 times more Calcium, 5.5 times more Copper, 2.2 times more Iron, 6.8 times more Magnesium, 2.2 times more Phosphorus, 14.7 times more Potassium and 33.5 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 500 kcal of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 28.2 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Pie crust, standard-type, frozen, ready-to-bake, enriched contain similar levels of Selenium per 500 calories.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.3 times more Carbohydrate, 13.1 times more Fiber and 1.5 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• While 500 kcal of Pie crust, standard-type, frozen, ready-to-bake, enriched contain 12 times more Fat, 32.1 times more Saturated Fat and 9.3 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Pie crust, standard-type, frozen, ready-to-bake, enriched offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Pie crust, standard-type, frozen, ready-to-bake, enriched provide inadequate amounts of Omega 3 in 500 calories.