Comparing Nutrients in 500 calories Pie crust, standard-type, frozen, ready-to-bake, enriched VS Navel Oranges

Weight per 500 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched: 109g
• Navel Oranges: 1020g

Pie crust, standard-type, frozen, ready-to-bake, enriched has 9.3 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.

Discover which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, enriched or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.4% 28.5g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	28% 8.93g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	8.34% 0.13g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	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	41% 53g	98% 128g	130g per day for Men 19-50 years
Sugars	5.6% 4.07g	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	7.2% 2.74g	59% 22.4g	38g per day for Men 19-50 years
Protein	12% 6.74g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched	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	25% 0.3mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.95mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.86% 0.44mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.055mg	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	19% 76.6μg	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	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	3.36% 0.5mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.92% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Navel Oranges	Recommended Dietary Allowance
Calcium	2.08% 20.8mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	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	35.6% 2.84mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.4mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	11.3% 78.8mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	3.12% 106mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30% 447mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	4.48% 0.49mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	23.7% 877g	3700g per day for Men 19-50 years

Pie Crust, Standard-type, Frozen, Ready-to-bake, Enriched VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, enriched or Navel Oranges?

Lets compare vitamin content per 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched vs Navel Oranges:

• 500 kcal of Raw Navel Oranges contain more Vitamin A, 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 6 times more Vitamin B5, 14.7 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin C and 3 times more Vitamin E than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Pie crust, standard-type, frozen, ready-to-bake, enriched vs Navel Oranges:

• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched have 2.1 times more Iron, 1.6 times more Manganese, more Selenium and 43.9 times more Sodium than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 21.1 times more Calcium, 4.8 times more Copper, 6.8 times more Magnesium, 3 times more Phosphorus, 16 times more Potassium and 45 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched 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 crust, standard-type, frozen, ready-to-bake, enriched have 18.6 times more Fat, 51.5 times more Saturated Fat and 13.8 times more Omega 6 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.4 times more Carbohydrate, 21.3 times more Sugars, 8.2 times more Fiber and 1.4 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched and Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched provide inadequate amounts of Fiber
• 500 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 500 calories.