Comparing Nutrients in 7 ounces Valencia Oranges VS Pie, cherry, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, cherry, prepared from recipe	4%	40%	56%

Macro Nutrients

	Valencia Oranges	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Energy	3.35% 97kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	58.8% 76.4g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	5.2% 0.067mg	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	19.3% 77.4μg	13.4% 53.6μg	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	107% 96mg	2.2% 2mg	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	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

	Valencia Oranges	Pie, cherry, prepared from recipe	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	17% 0.15mg	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	2.23% 0.18mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	17.3% 0.4mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie, cherry, prepared from recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Pie, cherry, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Pie, cherry, prepared from recipe:

• 7 ounces of Valencia Oranges have 2 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 48.5 times more Vitamin C than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain 2.4 times more Vitamin A, 1.7 times more Vitamin B1, 3.1 times more Vitamin B2 and 4.7 times more Vitamin B3 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Pie, cherry, prepared from recipe have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pie, cherry, prepared from recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Pie, cherry, prepared from recipe:

• 7 ounces of Valencia Oranges have 4 times more Calcium, 2.3 times more Potassium and 1.9 times more Water than Pie, cherry, prepared from recipe.
• While 7 oz of Pie, cherry, prepared from recipe contain 2.1 times more Copper, 20.6 times more Iron, 8.7 times more Manganese, 1.8 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Pie, cherry, prepared from recipe contain similar levels of Magnesium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Pie, cherry, prepared from recipe lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, cherry, prepared from recipe contain 5.5 times more Energy, 40.7 times more Fat, 85.3 times more Saturated Fat, 12.6 times more Omega 3, 69.2 times more Omega 6, 3.2 times more Carbohydrate and 2.7 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein