Comparing Nutrients in 5 ounces Pie, fried pies, fruit VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Pie, fried pies, fruit	Fresh Orange juice	Recommended Dietary Allowance
Energy	15.4% 448kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	50.3% 0.81g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	42% 30.3g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	4.36% 0.057mg	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	6.38% 25.5μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	78.7% 71mg	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	16.3% 2.44mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	6.93% 0.062mg	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	21.6% 1.73mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	0.86% 0.02mg	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	8.7% 61mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, fried pies, fruit versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, fried pies, fruit vs Fresh Orange juice:

• 5 ounces of Pie, fried pies, fruit have 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, more Vitamin B12, 43 times more Vitamin E and 41 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 38.5 times more Vitamin C than Pie, fried pies, fruit.
• 5 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Pie, fried pies, fruit as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pie, fried pies, fruit vs Fresh Orange juice:

• 5 ounces of Pie, fried pies, fruit have 2 times more Calcium, 6.1 times more Iron, 16 times more Manganese, 2.5 times more Phosphorus, 24 times more Selenium, 333 times more Sodium and 4.6 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 3.1 times more Potassium and 2.3 times more Water than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Fresh Orange juice contain similar levels of Copper and Magnesium per five ounces.
• 5 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, fried pies, fruit have 7 times more Energy, 80.5 times more Fat, 102.4 times more Saturated Fat, 51.6 times more Omega 3, 165.8 times more Omega 6, 4.1 times more Carbohydrate, 2.5 times more Sugars, 13 times more Fiber and 4.3 times more Protein than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein