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

Weight per 500 calories

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

Pie crust, refrigerated, regular, baked has 10.3 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, refrigerated, regular, baked or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	9.14% 0.15g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	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	3.64% 1.4g	59% 22.4g	38g per day for Men 19-50 years
Protein	6% 3.37g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Navel 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.52% 0.02mg	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	7.9% 31.6μg	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	NA	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	0.33% 0.049mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Navel Oranges	Recommended Dietary Allowance
Calcium	1.2% 12mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	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	14.2% 1.14mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.9mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	8.98% 0.21mg	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	7.34% 51.4mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	23.7% 877g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges contain 5 times more Vitamin B1, 14.2 times more Vitamin B2, 3.4 times more Vitamin B3, 9.1 times more Vitamin B5, 40.8 times more Vitamin B6, 11 times more Vitamin B9 and 31 times more Vitamin E than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

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

• Pie crust, refrigerated, regular, baked has more Selenium and 45.7 times more Sodium than Raw Navel Oranges.
• While Raw Navel Oranges contain 37 times more Calcium, 7.9 times more Copper, 12.6 times more Magnesium, 1.4 times more Manganese, 4.6 times more Phosphorus, 20.7 times more Potassium, 3.8 times more Zinc and 111.5 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw Navel Oranges have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie crust, refrigerated, regular, baked has 18.5 times more Fat, 63.2 times more Saturated Fat, 1.6 times more Omega 3 and 14.4 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Carbohydrate, 16.2 times more Fiber and 2.8 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Pie crust, refrigerated, regular, baked as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.