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

Macros Ratio

	Protein	Fat	Carbs
Pie, Dutch Apple, Commercially Prepared	3%	36%	61%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie, Dutch Apple, Commercially Prepared	Navel Oranges	Recommended Dietary Allowance
Energy	20% 575kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.97g	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	68% 88.4g	19% 25g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	12.5% 9.07g	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	% 9.7g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 22g	% 8.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pie, Dutch Apple, Commercially Prepared	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	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	10.4% 41.7μg	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	12.6% 11.3mg	130% 117mg	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	12.7% 1.9mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, Dutch Apple, Commercially Prepared	Navel Oranges	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	22.6% 1.8mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	8.22% 57.5mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.5% 397mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	4.6% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 1.5 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 6.4 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.7 times more Vitamin B5, 2 times more Vitamin B6, 1.6 times more Vitamin B9 and 10.4 times more Vitamin C than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared have insufficient amounts of Vitamin B5
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 3.8 times more Copper, 7 times more Iron, 8 times more Manganese, 1.3 times more Phosphorus, more Selenium and 200 times more Sodium than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.1 times more Calcium, 1.4 times more Magnesium, 2.2 times more Potassium and 2.1 times more Water than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Pie, Dutch Apple, Commercially Prepared lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Pie, Dutch Apple, Commercially Prepared as well as Raw Navel Oranges lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, Dutch Apple, Commercially Prepared have 5.9 times more Energy, 76.7 times more Fat, 136.1 times more Saturated Fat, 13 times more Omega 3, 87 times more Omega 6, 3.6 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fructose and 2.4 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Fiber than Pie, Dutch Apple, Commercially Prepared.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein