Comparing Nutrients in 100 grams Fresh Orange juice VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Fresh Orange juice	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	1.55% 45kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	13.6% 4.36g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	47.4% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	60% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	34% 44g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.44% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	5.46% 0.071mg	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	7.5% 30μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.25% 0.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	7.56% 0.068mg	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	2.5% 0.2mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	23.8% 0.55mg	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	2.43% 17mg	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	38.4% 576mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 100 g

Compare the macro and micronutrient content in 100 g of Fresh Orange juice versus 100 g of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 100 grams of Fresh Orange juice have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 100 g of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.4 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Pie crust, standard-type, frozen, ready-to-bake, unenriched provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Orange juice as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 100 grams of Fresh Orange juice have 2 times more Potassium and 4.2 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 100 g of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 39.1 times more Manganese, 3.1 times more Phosphorus, 576 times more Sodium and 6 times more Zinc than Raw Orange juice.
• 100 grams of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 10.2 times more Energy, 146 times more Fat, 181.5 times more Saturated Fat, 69 times more Omega 3, 352.1 times more Omega 6, 4.2 times more Carbohydrate, 4.5 times more Fiber and 5.6 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein