Comparing Nutrients in 5 ounces Valencia Oranges VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Valencia Oranges	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	25.8% 747kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	49.3% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	71.4% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	NA	0.33% 0.24g	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	9.33% 3.54g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.73% 0.035mg	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	14% 55.3μg	23.7% 95μg	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	76.4% 68.7mg	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	NA	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	14.3% 0.13mg	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	1.6% 0.13mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	26.5% 0.61mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	54.4% 30μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	51.2% 768mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Pie crust, standard-type, prepared from recipe, baked:

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 4.5 times more Vitamin B1, 6.9 times more Vitamin B2, 12.1 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Pie crust, standard-type, prepared from recipe, baked:

• Raw Valencia Oranges have 4 times more Calcium, 2.7 times more Potassium and 8.8 times more Water than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 2.5 times more Copper, 32.1 times more Iron, 1.4 times more Magnesium, 18.7 times more Manganese, 3.9 times more Phosphorus, more Sodium and 7.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.5 times more Fiber than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 10.8 times more Energy, 115.3 times more Fat, 246.3 times more Saturated Fat, 34.8 times more Omega 3, 194.7 times more Omega 6, 4 times more Carbohydrate and 6.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.