Comparing Nutrients in 7 ounces Navel Oranges VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Navel Oranges	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	43.4% 7.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	80% 104g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.1% 0.079mg	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	46.6% 187μg	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	NA	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	2% 0.3mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19.6% 0.18mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	46% 1.06mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie crust, deep dish, frozen, baked, made with enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Navel Oranges have 2 times more Vitamin B6 than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9, 9.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Navel Oranges have 1.9 times more Calcium, 1.6 times more Potassium and 10.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 2.3 times more Copper, 19 times more Iron, 1.5 times more Magnesium, 18.4 times more Manganese, 3.3 times more Phosphorus, more Selenium, 393 times more Sodium and 6.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 10.6 times more Energy, 212.3 times more Fat, 521.3 times more Saturated Fat, 14.4 times more Omega 3, 161.5 times more Omega 6, 4.2 times more Carbohydrate and 6.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein