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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	9.85% 286kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	59% 57g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	93% 29.6g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	242% 314g	130g per day for Men 19-50 years
Sugars	NA	48.5% 35g	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	53.7% 20.4g	177% 67g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	63.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	140% 1.8mg	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	34% 136μg	27.2% 109μg	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	358% 322mg	118% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	58.4% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	107% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	31.8% 318mg	309% 3093mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	244% 2.2mg	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	45.4% 3.63mg	1118% 89.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	NA	3125% 72mg	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	14.3% 100mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	88.5% 3007mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	98% 10.8mg	11mg per day for Men 19-50 years
Water	10% 373g	1.04% 38.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oranges with Peel has 1.3 times more Vitamin B9 and 3 times more Vitamin C than Pumpkin Pie Spice.
• While 1 lb of Pumpkin Pie Spice contains 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 Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Pumpkin Pie Spice have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 9.7 times more Water than Pumpkin Pie Spice.
• While 1 lb of Pumpkin Pie Spice contains 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 Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pumpkin Pie Spice contains 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 Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6