Comparing Nutrients in 5 ounces Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Oranges with Peel	Recommended Dietary Allowance
Energy	22.3% 648kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	67.2% 1.08g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	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	3.36% 1.28g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	10% 0.13mg	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	3.54% 14μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.77% 0.043μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	8.98% 0.081mg	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	6.73% 0.54mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	NA	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	10.7% 75mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	54.4% 816mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Oranges with Peel :

• 5 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Oranges with Peel provide similar amounts of Vitamin B3 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 Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Oranges with Peel :

• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 2.4 times more Phosphorus, 288 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.9 times more Calcium, 2.1 times more Iron, 2 times more Potassium and 3.9 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Oranges with Peel contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 7.3 times more Energy, 97.3 times more Fat, 124.5 times more Saturated Fat, 47.4 times more Omega 3, 232.1 times more Omega 6, 2.8 times more Carbohydrate and 3 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6