Comparing Nutrients in 500 calories Pie crust, refrigerated, regular, baked VS Valencia Oranges

Weight per 500 calories

• Pie crust, refrigerated, regular, baked: 99g
• Valencia Oranges: 1020g

Pie crust, refrigerated, regular, baked has 10.3 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Pie crust, refrigerated, regular, baked or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	9.14% 0.15g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	3.64% 1.4g	67% 25.5g	38g per day for Men 19-50 years
Protein	6% 3.37g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.52% 0.02mg	49.5% 0.64mg	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	7.9% 31.6μg	99% 398μg	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	NA	550% 495mg	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	0.33% 0.049mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	42% 0.38mg	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	14.2% 1.14mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.9mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	8.98% 0.21mg	10.2% 0.23mg	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	7.34% 51.4mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.45μg	NA	55μg per day for Men 19-50 years
Sodium	31% 466mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pie crust, refrigerated, regular, baked vs Valencia Oranges:

• Raw Valencia Oranges contain 6.4 times more Vitamin B1, 11.2 times more Vitamin B2, 2.2 times more Vitamin B3, 8.8 times more Vitamin B5, 32.5 times more Vitamin B6 and 12.6 times more Vitamin B9 than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Pie crust, refrigerated, regular, baked vs Valencia Oranges:

• Pie crust, refrigerated, regular, baked has 1.2 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 34.4 times more Calcium, 7.5 times more Copper, 11.5 times more Magnesium, 3.4 times more Phosphorus, 22.3 times more Potassium, 2.8 times more Zinc and 112 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw Valencia Oranges have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie crust, refrigerated, regular, baked has 9.3 times more Fat, 30.7 times more Saturated Fat and 7.5 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Carbohydrate, 18.4 times more Fiber and 3.1 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Pie crust, refrigerated, regular, baked as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.