Comparing Nutrients in 7 ounces Pie, fried pies, fruit VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, fruit	4%	44%	52%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Pie, fried pies, fruit	Navel Oranges	Recommended Dietary Allowance
Energy	21.6% 627kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	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	65% 84.5g	19% 25g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	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	NA	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	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, fruit	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	8.93% 35.7μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	22.8% 3.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, fruit	Navel Oranges	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	30.3% 2.42mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	12% 85.3mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	44% 661mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2% 74.6g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, fruit VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, fried pies, fruit 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, fried pies, fruit vs Navel Oranges:

• 7 ounces of Pie, fried pies, fruit have 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, more Vitamin B12, 11.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 45.5 times more Vitamin C than Pie, fried pies, fruit.
• 7 ounces of Pie, fried pies, fruit have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Pie, fried pies, fruit as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie, fried pies, fruit vs Navel Oranges:

• 7 ounces of Pie, fried pies, fruit have 1.2 times more Copper, 9.4 times more Iron, 7.7 times more Manganese, 1.9 times more Phosphorus, more Selenium, 333 times more Sodium and 2.9 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2 times more Calcium, 2.6 times more Potassium and 2.3 times more Water than Pie, fried pies, fruit.
• Both Pie, fried pies, fruit and Navel Oranges contain similar levels of Magnesium per seven ounces.
• 7 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, fried pies, fruit have 6.4 times more Energy, 107.3 times more Fat, 144.5 times more Saturated Fat, 63.1 times more Omega 3, 209 times more Omega 6, 3.4 times more Carbohydrate, 2.5 times more Sugars and 3.3 times more Protein than Navel Oranges.
• Both Pie, fried pies, fruit and Navel Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein