Comparing Nutrients in 7 ounces Oranges with Peel VS Pie fillings, cherry, low calorie

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pie fillings, cherry, low calorie	6%	3%	91%

Macro Nutrients

	Oranges with Peel	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	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	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.48% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.12% 0.054mg	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	2% 7.94μg	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	6.17% 5.56mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pie fillings, cherry, low calorie	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	18.5% 0.17mg	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	8.2% 0.65mg	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	4.9% 0.11mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pie fillings, cherry, low calorie per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Pie fillings, cherry, low calorie to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Pie fillings, cherry, low calorie:

• 7 ounces of Oranges with Peel have 5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B5, 3.4 times more Vitamin B6, 7.5 times more Vitamin B9 and 25.4 times more Vitamin C than Pie fillings, cherry, low calorie.
• 7 ounces of Pie fillings, cherry, low calorie have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• Both Raw Oranges with Peel as well as Pie fillings, cherry, low calorie have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Pie fillings, cherry, low calorie:

• 7 ounces of Oranges with Peel have 6.4 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Potassium than Pie fillings, cherry, low calorie.
• While 7 oz of Pie fillings, cherry, low calorie contain 1.5 times more Copper than Raw Oranges with Peel .
• Both Oranges with Peel and Pie fillings, cherry, low calorie contain similar levels of Water per seven ounces.
• 7 ounces of Pie fillings, cherry, low calorie lack sufficient amounts of Calcium and Magnesium
• Both Raw Oranges with Peel as well as Pie fillings, cherry, low calorie lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Carbohydrate, 3.8 times more Fiber and 1.6 times more Protein than Pie fillings, cherry, low calorie.
• 7 ounces of Pie fillings, cherry, low calorie provide inadequate amounts of Energy and Protein
• Both Raw Oranges with Peel as well as Pie fillings, cherry, low calorie provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.