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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Oranges with Peel	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	4.3% 125kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	14% 139mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oranges with Peel have 1.9 times more Vitamin B5, 1.2 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B2, 6.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 7 ounces of Oranges with Peel have 2.4 times more Calcium, 1.7 times more Potassium and 18.8 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 3.9 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 5.3 times more Phosphorus, 3.7 times more Selenium, 235.5 times more Sodium and 11.4 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 8 times more Energy, 82.8 times more Fat, 142.8 times more Saturated Fat, 3.8 times more Omega 3, 36.6 times more Omega 6, 4.1 times more Carbohydrate and 3.9 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6