Comparing Nutrients in 7 ounces Oranges with Peel VS Pie, Dutch Apple, Commercially Prepared

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%

Macro Nutrients

	Oranges with Peel	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Energy	4.3% 125kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	14.3% 4.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	23.3% 3.97g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	NA	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie, Dutch Apple, Commercially Prepared	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	32.6% 0.29mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.2% 81.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pie, Dutch Apple, Commercially Prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Pie, Dutch Apple, Commercially Prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Oranges with Peel have 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 12.5 times more Vitamin C than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 1.4 times more Vitamin A, 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pie, Dutch Apple, Commercially Prepared:

• 7 ounces of Oranges with Peel have 5 times more Calcium, 1.8 times more Magnesium, 2.6 times more Potassium and 2 times more Water than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 2.6 times more Copper, 1.3 times more Phosphorus, 3.1 times more Selenium and 100 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Pie, Dutch Apple, Commercially Prepared contain similar levels of Iron per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel as well as Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.8 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• While 7 oz of Pie, Dutch Apple, Commercially Prepared contain 4.6 times more Energy, 38.3 times more Fat, 66.1 times more Saturated Fat, 7.3 times more Omega 3, 45.5 times more Omega 6, 2.9 times more Carbohydrate and 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6