Comparing Nutrients in 5 ounces Fresh Orange juice VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Fresh Orange juice	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	67.2% 1.08g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	48% 62.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	7.74% 0.1mg	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	10.6% 42.5μg	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.7% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	10.7% 0.096mg	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	3.54% 0.28mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	33.7% 0.78mg	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	3.44% 24mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	54.4% 816mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 5 ounces of Fresh Orange juice have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Pie crust, standard-type, frozen, ready-to-bake, unenriched provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Orange juice as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 5 ounces of Fresh Orange juice have 2 times more Potassium and 4.2 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 39.1 times more Manganese, 3.1 times more Phosphorus, 576 times more Sodium and 6 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 10.2 times more Energy, 146 times more Fat, 181.5 times more Saturated Fat, 69 times more Omega 3, 352.1 times more Omega 6, 4.2 times more Carbohydrate, 4.5 times more Fiber and 5.6 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein