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

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	71.4% 93g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie crust, deep dish, frozen, unbaked, 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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.17% 0.093mg	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	38.2% 153μg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	17.4% 0.16mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	41% 0.94mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.95% 35.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie crust, deep dish, frozen, unbaked, 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, unbaked, 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, unbaked, made with enriched flour:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B6 than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 3.3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9, 8.3 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, unbaked, 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, unbaked, made with enriched flour:

• 7 ounces of Navel Oranges have 2.2 times more Calcium, 1.8 times more Potassium and 4.8 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 2 times more Copper, 17.4 times more Iron, 1.4 times more Magnesium, 16.4 times more Manganese, 3 times more Phosphorus, more Selenium, 353 times more Sodium and 5.8 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 ounces of Navel Oranges have 1.6 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 9.6 times more Energy, 191.6 times more Fat, 478.2 times more Saturated Fat, 12.8 times more Omega 3, 145.6 times more Omega 6, 3.7 times more Carbohydrate and 6.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein