Comparing Nutrients in 7 ounces Navel Oranges VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Navel Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	3.35% 97kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	64.2% 62.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	44% 7.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	79.5% 103g	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie crust, standard-type, dry mix	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	65% 0.78mg	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	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.77% 0.13mg	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	51.6% 206μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.5% 0.15mg	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	55% 4.4mg	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	27% 0.63mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.6% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	100% 1494mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie crust, standard-type, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Pie crust, standard-type, dry mix:

• 7 ounces of Navel Oranges have 1.2 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 5.8 times more Vitamin B1, 4.2 times more Vitamin B2, 6.4 times more Vitamin B3 and 3.1 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Pie crust, standard-type, dry mix:

• 7 ounces of Navel Oranges have 2.6 times more Potassium and 11.3 times more Water than Pie crust, standard-type, dry mix.
• While 7 oz of Pie crust, standard-type, dry mix contain 1.4 times more Calcium, 1.9 times more Copper, 17.1 times more Iron, 1.4 times more Magnesium, 10.9 times more Manganese, 3.7 times more Phosphorus, more Selenium, 753 times more Sodium and 5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Pie crust, standard-type, dry mix contain 10.6 times more Energy, 209.3 times more Fat, 469.1 times more Saturated Fat, 22.1 times more Omega 3, 163.8 times more Omega 6, 4.2 times more Carbohydrate and 7.6 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein