Comparing Nutrients in 100 grams Navel Oranges VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Navel Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	1.7% 49kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	38% 6.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	49% 64g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	52% 37.6g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	21.2% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.7% 0.035mg	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	8.5% 34μg	8.5% 34μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	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	1% 0.15mg	15% 2.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	4.3% 43mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	13.6% 0.12mg	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	1.63% 0.13mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	19.7% 0.45mg	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	3.3% 23mg	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.16% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Raw Navel Oranges have 1.2 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 15.9 times more Vitamin A, 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 4.9 times more Vitamin B3, 15.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have similar amounts of Vitamin B9 per 100 g.
• Both Raw Navel Oranges as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• Raw Navel Oranges have 2.2 times more Calcium, 1.9 times more Potassium and 14.1 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 3.1 times more Copper, 16.3 times more Iron, 1.6 times more Magnesium, 15.6 times more Manganese, 2.8 times more Phosphorus, more Selenium, 560 times more Sodium and 5.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 1.5 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 9.9 times more Energy, 162.7 times more Fat, 299.5 times more Saturated Fat, 32.7 times more Omega 3, 281.5 times more Omega 6, 5.1 times more Carbohydrate, 4.4 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.