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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Navel Oranges	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	7.66% 222kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	92% 120g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	99% 37.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	8.76% 324g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Navel 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 Navel Oranges vs Canned Pumpkin Pie Mix:

• 1 pound of Navel Oranges has 4.3 times more Vitamin B1 and 16.9 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 34.6 times more Vitamin A, 2.3 times more Vitamin B2, 4.4 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A
• 1 pound of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Raw Navel 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 Navel Oranges vs Canned Pumpkin Pie Mix:

• 1 pound of Navel 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, 8.2 times more Iron, 1.5 times more Magnesium, 13.8 times more Manganese, 2 times more Phosphorus, more Selenium, 208 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Pumpkin Pie Mix contain similar levels of Calcium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pumpkin Pie Mix contains 2.1 times more Energy, 2.1 times more Carbohydrate and 3.8 times more Fiber than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.