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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Energy	34.3% 994kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	50.8% 49.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	31% 9.92g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	19% 25g	130g per day for Men 19-50 years
Sugars	49.6% 36g	23.3% 17g	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	0% 0g	6.16% 4.47g	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	% 0g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 36g	% 8.5g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18% 10g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	12% 0.16mg	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	32.2% 129μg	17% 67.5μg	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	0% 0mg	130% 117mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24.5% 3.67mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Navel Oranges	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	8.6% 0.077mg	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	64.5% 5.16mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	2.5% 0.058mg	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	33% 232mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	62.3% 935mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	4.6% 171g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B9, 12.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.5 times more Vitamin B5 and more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw Navel Oranges have similar amounts of Vitamin B6 per 7 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 5.7 times more Copper, 20 times more Iron, 2.1 times more Magnesium, 44.4 times more Manganese, 5.1 times more Phosphorus, more Selenium, 471 times more Sodium and 15.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Calcium, 1.5 times more Potassium and 19.7 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.

Comparison of macro-nutrients per 7 ounces:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 10.2 times more Energy, 165.5 times more Fat, 294.1 times more Saturated Fat, 6.7 times more Omega 3, 70 times more Omega 6, 5.1 times more Carbohydrate, 2.1 times more Sugars and 5.6 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw Navel Oranges have similar amounts of Fiber per 7 oz.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.