Comparing Nutrients in 7 ounces Pie, apple, commercially prepared, enriched flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Oranges with Peel	Recommended Dietary Allowance
Energy	16.2% 470kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.54g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	8.36% 3.18g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.26% 0.52mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	14% 0.18mg	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	13.4% 53.6μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	157% 141mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	12.6% 0.11mg	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	11% 0.89mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	NA	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	6.8% 47.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	26.6% 399mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.8% 104g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, apple, commercially prepared, enriched flour versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, apple, commercially prepared, enriched flour vs Oranges with Peel :

• 7 ounces of Pie, apple, commercially prepared, enriched flour have 2.5 times more Vitamin A than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 22.2 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Oranges with Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, apple, commercially prepared, enriched flour vs Oranges with Peel :

• 7 ounces of Pie, apple, commercially prepared, enriched flour have 100.5 times more Sodium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.4 times more Calcium, 1.8 times more Iron, 2 times more Magnesium, 3 times more Potassium and 1.6 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Oranges with Peel contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Pie, apple, commercially prepared, enriched flour as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, apple, commercially prepared, enriched flour have 3.8 times more Energy, 36.7 times more Fat, 108.5 times more Saturated Fat, 7.7 times more Omega 3, 47 times more Omega 6, 2.2 times more Carbohydrate and 1.5 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.8 times more Fiber than Pie, apple, commercially prepared, enriched flour.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6