Comparing Nutrients in 1 kilogram Pumpkin Pie Spice VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pumpkin Pie Spice	Oranges with Peel	Recommended Dietary Allowance
Energy	118% 3420kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	204% 65.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	533% 693g	119% 155g	130g per day for Men 19-50 years
Sugars	107% 77.6g	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	389% 148g	118% 45g	38g per day for Men 19-50 years
Protein	103% 57.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	71.5% 0.93mg	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	60% 240μg	75% 300μg	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	260% 234mg	789% 710mg	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	129% 19.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	237% 284μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Oranges with Peel	Recommended Dietary Allowance
Calcium	682% 6820mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	538% 4.84mg	63.3% 0.57mg	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	2464% 197mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	6889% 158mg	NA	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	169% 1180mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	195% 6630mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	215% 23.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Pie Spice VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpkin Pie Spice versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pumpkin Pie Spice has 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 4.3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Vitamin C than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Oranges with Peel provide similar amounts of Vitamin B9 per one kilogram.
• Both Pumpkin Pie Spice as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Pumpkin Pie Spice has 9.7 times more Calcium, 8.5 times more Copper, 24.6 times more Iron, 9.7 times more Magnesium, 5.4 times more Phosphorus, 3.4 times more Potassium, 13.3 times more Selenium, 26 times more Sodium and 21.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 9.7 times more Water than Pumpkin Pie Spice.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin Pie Spice has 5.4 times more Energy, 42 times more Fat, 186.6 times more Saturated Fat, 4.1 times more Omega 3, 16.3 times more Omega 6, 4.5 times more Carbohydrate, 3.3 times more Fiber and 4.4 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6