Comparing Nutrients in 500 calories Pie, apple, commercially prepared, unenriched flour VS Navel Oranges

Weight per 500 calories

• Pie, apple, commercially prepared, unenriched flour: 211g
• Navel Oranges: 1020g

Pie, apple, commercially prepared, unenriched flour has 4.8 times more energy per 100g than Navel Oranges. It has above average energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, unenriched flour or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie, apple, commercially prepared, unenriched flour	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.36g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	8.9% 3.38g	59% 22.4g	38g per day for Men 19-50 years
Protein	7.16% 4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, unenriched flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	6.8% 61μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.17% 0.08mg	62% 0.81mg	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	2.1% 8.44μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.88% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, unenriched flour	Navel Oranges	Recommended Dietary Allowance
Calcium	2.32% 23.2mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	44.2% 0.4mg	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	32% 2.55mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.8mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	13% 0.3mg	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	7.23% 50.6mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	2.98% 110g	23.7% 877g	3700g per day for Men 19-50 years

Pie, Apple, Commercially Prepared, Unenriched Flour VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie, apple, commercially prepared, unenriched flour or Navel Oranges?

Lets compare vitamin content per 500 calories of Pie, apple, commercially prepared, unenriched flour vs Navel Oranges:

• 500 kcal of Raw Navel Oranges contain 2 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 10.6 times more Vitamin B5, 10.1 times more Vitamin B6, 41.1 times more Vitamin B9 and 89.3 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• 500 calories of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pie, apple, commercially prepared, unenriched flour vs Navel Oranges:

• 500 calories of Pie, apple, commercially prepared, unenriched flour have 1.9 times more Iron, 1.3 times more Manganese and 55 times more Sodium than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 18.9 times more Calcium, 4.1 times more Copper, 7.6 times more Magnesium, 4.6 times more Phosphorus, 12.4 times more Potassium and 8 times more Water than Pie, apple, commercially prepared, unenriched flour.
• 500 calories of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Pie, apple, commercially prepared, unenriched flour as well as Raw Navel Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie, apple, commercially prepared, unenriched flour have 15.2 times more Fat, 46.2 times more Saturated Fat, 2.8 times more Omega 3 and 18.6 times more Omega 6 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.8 times more Carbohydrate, 6.7 times more Fiber and 2.3 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• Both Pie, apple, commercially prepared, unenriched flour and Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie, apple, commercially prepared, unenriched flour provide inadequate amounts of Fiber and Protein
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6