Comparing Nutrients in 100 grams Valencia Oranges VS Pie, fried pies, cherry

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie, fried pies, cherry	4%	44%	52%

Macro Nutrients

	Valencia Oranges	Pie, fried pies, cherry	Recommended Dietary Allowance
Energy	1.7% 49kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	7.68% 2.46g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	32.8% 42.6g	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	6.58% 2.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie, fried pies, cherry	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2.3% 0.03mg	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	9.75% 39μg	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.5mg	1.44% 1.3mg	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	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

	Valencia Oranges	Pie, fried pies, cherry	Recommended Dietary Allowance
Calcium	4% 40mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	5.22% 0.047mg	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	1.13% 0.09mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	9.74% 0.22mg	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	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	NA	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pie, fried pies, cherry per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Pie, fried pies, cherry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Pie, fried pies, cherry:

• 100 grams of Valencia Oranges have 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9 and 37.3 times more Vitamin C than Pie, fried pies, cherry.
• While 100 g of Pie, fried pies, cherry contain 1.6 times more Vitamin B1, 2.7 times more Vitamin B2, 5.2 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 100 grams of Pie, fried pies, cherry have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Pie, fried pies, cherry have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Pie, fried pies, cherry:

• 100 grams of Valencia Oranges have 1.8 times more Calcium, 2.8 times more Potassium and 2.3 times more Water than Pie, fried pies, cherry.
• While 100 g of Pie, fried pies, cherry contain 1.3 times more Copper, 13.6 times more Iron, 9.7 times more Manganese, 2.5 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Pie, fried pies, cherry contain similar levels of Magnesium per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Pie, fried pies, cherry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Pie, fried pies, cherry contain 6.4 times more Energy, 53.7 times more Fat, 70.2 times more Saturated Fat, 35.5 times more Omega 3, 109.3 times more Omega 6, 3.6 times more Carbohydrate and 2.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Pie, fried pies, cherry offer comparable quantities of Fiber per 100 grams.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein