Comparing Nutrients in 5 ounces Navel Oranges VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Navel Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	17.2% 2.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	37% 48g	130g per day for Men 19-50 years
Sugars	16.6% 12g	30.6% 22g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.14% 0.054mg	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	12% 48μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	5.04% 4.54mg	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	1.4% 0.21mg	14.4% 2.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	7.24% 0.065mg	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	2.3% 0.18mg	7.97% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	11.2% 0.26mg	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	4.66% 32.6mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	19% 285mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2% 74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Pie, apple, commercially prepared, enriched flour:

• Raw Navel Oranges have 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 18.5 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 2.7 times more Vitamin A, 10.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Pie, apple, commercially prepared, enriched flour:

• Raw Navel Oranges have 3.9 times more Calcium, 1.6 times more Magnesium, 2.6 times more Potassium and 1.6 times more Water than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 3.5 times more Iron, 6.3 times more Manganese, more Selenium, 201 times more Sodium and 2 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Pie, apple, commercially prepared, enriched flour have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.4 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• While Pie, apple, commercially prepared, enriched flour contains 4.8 times more Energy, 73.3 times more Fat, 223.4 times more Saturated Fat, 13.7 times more Omega 3, 89.8 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Sugars and 2.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.