Comparing Nutrients in 7 ounces Valencia Oranges VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Valencia Oranges	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	3.35% 97kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	56% 9.54g	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	65% 84.5g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	4.58% 0.06mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	2.87% 2.58mg	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, fried pies, cherry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	10.4% 0.093mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	19.3% 0.44mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2% 74.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie, fried pies, cherry per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Pie, fried pies, cherry:

• 7 ounces of Valencia Oranges have 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 37.3 times more Vitamin C than Pie, fried pies, cherry.
• While 7 oz of Pie, fried pies, cherry contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 5.2 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Pie, fried pies, cherry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Pie, fried pies, cherry:

• 7 ounces of Valencia Oranges have 1.8 times more Calcium, 2.8 times more Potassium and 2.3 times more Water than Pie, fried pies, cherry.
• While 7 oz of Pie, fried pies, cherry contain 1.3 times more Copper, 13.6 times more Iron, 9.7 times more Manganese, 2.5 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Pie, fried pies, cherry contain similar levels of Magnesium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie, fried pies, cherry contain 6.4 times more Energy, 53.7 times more Fat, 70.2 times more Saturated Fat, 35.5 times more Omega 3, 109.3 times more Omega 6, 3.6 times more Carbohydrate and 2.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Pie, fried pies, cherry offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein