Comparing Nutrients in 500 calories Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Oranges with Peel

Weight per 500 calories

• Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: 103g
• Oranges with Peel: 794g

Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 7.7 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Pie crust, cookie-type, prepared from recipe, graham cracker, chilled or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.2g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.26g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	95% 123g	130g per day for Men 19-50 years
Sugars	53.5% 39g	NA	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	4.08% 1.55g	94% 35.7g	38g per day for Men 19-50 years
Protein	7.56% 4.24g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	22% 197μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.8% 0.11mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.46% 0.22mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	56.8% 0.74mg	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	8.8% 35μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.86% 0.021μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.7% 2.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	50.3% 0.45mg	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	27.4% 2.2mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	4.43% 18.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	NA	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	9.45% 66mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	2.6% 89mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.32% 0.48mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	17.7% 653g	3700g per day for Men 19-50 years

Pie Crust, Cookie-type, Prepared From Recipe, Graham Cracker, Chilled VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie crust, cookie-type, prepared from recipe, graham cracker, chilled or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Oranges with Peel :

• 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 1.9 times more Vitamin A than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 7.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 11.7 times more Vitamin B5, 20.4 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Oranges with Peel :

• 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 36.4 times more Sodium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 26.9 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 6 times more Magnesium, 2.6 times more Phosphorus, 17.5 times more Potassium and 103.7 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Oranges with Peel contain similar levels of Selenium per 500 calories.
• 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have 10.6 times more Fat, 18.9 times more Saturated Fat, 2.4 times more Omega 3 and 19.2 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.9 times more Carbohydrate, 23 times more Fiber and 2.4 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide inadequate amounts of Fiber and Protein
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6