Comparing Nutrients in 7 ounces Valencia Oranges VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Valencia Oranges	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	3.35% 97kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	19% 3.2g	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	98% 128g	130g per day for Men 19-50 years
Sugars	NA	49.6% 36g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	13% 4.96g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	11.6% 0.15mg	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	32.2% 129μg	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	0% 0mg	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	NA	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	49% 0.44mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	111% 2.55mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.23% 8.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Valencia Oranges have more Vitamin A, 1.4 times more Vitamin B5 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.1 times more Vitamin B1, 5.3 times more Vitamin B2, 11.8 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Valencia Oranges as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Valencia Oranges have 1.4 times more Calcium, 1.6 times more Potassium and 19.8 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 6 times more Copper, 28.9 times more Iron, 2.3 times more Magnesium, 56 times more Manganese, 6.9 times more Phosphorus, more Sodium and 20.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.3 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 10.2 times more Energy, 82.8 times more Fat, 142.8 times more Saturated Fat, 3.8 times more Omega 3, 36.6 times more Omega 6, 5.4 times more Carbohydrate and 4.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.