Comparing Nutrients in 1 kilogram Navel Oranges VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Navel Oranges	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	17% 490kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	204% 65.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	533% 693g	130g per day for Men 19-50 years
Sugars	117% 85g	107% 77.6g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	389% 148g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	308% 4mg	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	85% 340μg	60% 240μg	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	657% 591mg	260% 234mg	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	10% 1.5mg	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	237% 284μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	43% 430mg	682% 6820mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	538% 4.84mg	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	16.3% 1.3mg	2464% 197mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	6889% 158mg	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	33% 230mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	195% 6630mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Pumpkin Pie Spice:

• Raw Navel Oranges have 1.4 times more Vitamin B9 and 2.5 times more Vitamin C than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 5.1 times more Vitamin B6, 12.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Pumpkin Pie Spice have similar amounts of Vitamin A per 1 kg.
• Both Raw Navel Oranges as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Pumpkin Pie Spice:

• Raw Navel Oranges have 10.2 times more Water than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 15.9 times more Calcium, 12.4 times more Copper, 151.6 times more Iron, 12.4 times more Magnesium, 546.3 times more Manganese, 5.1 times more Phosphorus, 4 times more Potassium, more Selenium, 52 times more Sodium and 29.6 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Pumpkin Pie Spice contains 7 times more Energy, 84 times more Fat, 384.1 times more Saturated Fat, 7.2 times more Omega 3, 31.1 times more Omega 6, 5.5 times more Carbohydrate, 6.7 times more Fiber and 6.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Pumpkin Pie Spice have similar amounts of Sugars per 1 kg.
• Both Raw Navel Oranges as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.