Comparing Nutrients in 7 ounces Fresh Orange juice VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Fresh Orange juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	52% 67.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	43% 31g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	3.26% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	5.8% 0.075mg	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	15% 59.5μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	7.06% 6.35mg	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	0.53% 0.079mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	10% 0.091mg	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	4.96% 0.4mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	15.7% 0.36mg	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	4.8% 33.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pie, apple, commercially prepared, enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Pie, apple, commercially prepared, enriched flour:

• 7 ounces of Fresh Orange juice have 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 15.6 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 3.2 times more Vitamin A, 38 times more Vitamin E and 35 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Raw Orange juice as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Pie, apple, commercially prepared, enriched flour:

• 7 ounces of Fresh Orange juice have 1.6 times more Magnesium, 3.1 times more Potassium and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• While 7 oz of Pie, apple, commercially prepared, enriched flour contain 2.3 times more Iron, 13 times more Manganese, 1.4 times more Phosphorus and 201 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Pie, apple, commercially prepared, enriched flour contain similar levels of Copper per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• 7 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium and Potassium
• Both Raw Orange juice as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, apple, commercially prepared, enriched flour contain 5.3 times more Energy, 55 times more Fat, 158.2 times more Saturated Fat, 11.2 times more Omega 3, 71.2 times more Omega 6, 3.3 times more Carbohydrate, 1.9 times more Sugars, 8 times more Fiber and 2.7 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein