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

Weight per 500 calories

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g
• Navel Oranges: 1020g

Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 10.2 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.8g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.74% 0.06g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	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	49.4% 64g	98% 128g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0% 0g	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	% 0g	% 20g	g per day for Men 19-50 years
Sucrose	% 18g	% 43.7g	g per day for Men 19-50 years
Fiber	5% 1.9g	59% 22.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.55% 0.18mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.83% 0.076mg	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	16.2% 65μg	86.7% 347μg	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	670% 603mg	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	12.3% 1.85mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Calcium	2.9% 29mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	32.4% 2.6mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5.47% 23mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	16.7% 117mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	3.3% 113mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.12% 4.36g	23.7% 877g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 15 times more Vitamin B5, 10.6 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2 times more Iron, 4.3 times more Manganese, 46.1 times more Sodium and 1.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 15.2 times more Calcium, 1.8 times more Copper, 4.9 times more Magnesium, 2 times more Phosphorus, 15 times more Potassium and 201.1 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 16.2 times more Fat, 28.8 times more Saturated Fat and 6.9 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Omega 3, 2 times more Carbohydrate, 4.8 times more Sugars, more Fructose, 11.8 times more Fiber and 1.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.