Comparing Nutrients in 1 pound Florida Oranges VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Florida Oranges	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	7.2% 209kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	92% 120g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	99% 37.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	55.5% 0.72mg	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	19.3% 77μg	39.7% 159μg	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	227% 204mg	17.6% 16mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	34.3% 0.31mg	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	5.1% 0.41mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	79% 1.8mg	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	7.78% 54.4mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.7% 395g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Pumpkin Pie Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Canned Pumpkin Pie Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Canned Pumpkin Pie Mix:

• 1 pound of Florida Oranges has 6.3 times more Vitamin B1 and 12.9 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 37.7 times more Vitamin A, 3 times more Vitamin B2, 4.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• 1 pound of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Raw Florida Oranges as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Canned Pumpkin Pie Mix:

• 1 pound of Florida Oranges has 1.2 times more Potassium and 1.2 times more Water than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 1.7 times more Copper, 11.8 times more Iron, 1.6 times more Magnesium, 16.7 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Selenium, more Sodium and 3.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Pumpkin Pie Mix contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pumpkin Pie Mix contains 2.3 times more Energy, 2.3 times more Carbohydrate and 3.5 times more Fiber than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.