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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Navel 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	0.31% 0.3g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	98% 128g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 36g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.23% 8.67g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 1.5 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 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B9, 12.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Navel 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 Navel Oranges vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Navel Oranges have 1.5 times more Calcium, 1.5 times more Potassium and 19.7 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 5.7 times more Copper, 20 times more Iron, 2.1 times more Magnesium, 44.4 times more Manganese, 5.1 times more Phosphorus, more Selenium, 471 times more Sodium and 15.6 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 10.2 times more Energy, 165.5 times more Fat, 294.1 times more Saturated Fat, 6.7 times more Omega 3, 70 times more Omega 6, 5.1 times more Carbohydrate, 2.1 times more Sugars and 5.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Fiber per 7 oz.
• Both Raw Navel Oranges as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.