Comparing Nutrients in 7 ounces Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Oranges with Peel	Recommended Dietary Allowance
Energy	31.3% 907kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	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	67.3% 87.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	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	4.7% 1.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	14% 7.74g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.17% 0.46mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	4.96% 20μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	157% 141mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	9.43% 0.75mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	15% 105mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched 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 crust, standard-type, frozen, ready-to-bake, unenriched vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 2 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Oranges with Peel provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Oranges with Peel :

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 2.4 times more Phosphorus, 288 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.9 times more Calcium, 2.1 times more Iron, 2 times more Potassium and 3.9 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Oranges with Peel contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 7.3 times more Energy, 97.3 times more Fat, 124.5 times more Saturated Fat, 47.4 times more Omega 3, 232.1 times more Omega 6, 2.8 times more Carbohydrate and 3 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6