Comparing Nutrients in 300 calories Oranges with Peel VS Pumpkin Pie Spice

Weight per 300 calories

• Oranges with Peel: 476g
• Pumpkin Pie Spice: 87.7g

Pumpkin Pie Spice has 5.4 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	18% 5.73g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	56.4% 21.4g	34% 13g	38g per day for Men 19-50 years
Protein	11% 6.2g	9.02% 5.05g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	1.27% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	9.58% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	9.24% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	27% 0.35mg	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	35.7% 143μg	5.26% 21μg	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	376% 338mg	23% 20.5mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	33.3% 333mg	60% 598mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	47% 0.42mg	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	47.6% 3.8mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	28.4% 119mg	420mg per day for Men 19-50 years
Manganese	NA	604% 14mg	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% 105mg	14.8% 104mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	17% 582mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	19% 2.08mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.2% 7.42g	3700g per day for Men 19-50 years

Oranges With Peel VS Pumpkin Pie Spice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Pumpkin Pie Spice?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Pumpkin Pie Spice:

• 300 calories of Oranges with Peel have 5.4 times more Vitamin A, 4.1 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6, 6.8 times more Vitamin B9 and 16.5 times more Vitamin C than Pumpkin Pie Spice.
• 300 calories of Pumpkin Pie Spice have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Oranges with Peel as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Pumpkin Pie Spice:

• 300 calories of Oranges with Peel have 1.6 times more Potassium and 52.8 times more Water than Pumpkin Pie Spice.
• While 300 kcal of Pumpkin Pie Spice contain 1.8 times more Calcium, 1.6 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 2.4 times more Selenium and 4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Pumpkin Pie Spice contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.2 times more Carbohydrate, 1.7 times more Fiber and 1.2 times more Protein than Pumpkin Pie Spice.
• While 300 kcal of Pumpkin Pie Spice contain 7.7 times more Fat and 34.4 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Pumpkin Pie Spice offer comparable quantities of Energy per 300 calories.
• Both Raw Oranges with Peel as well as Pumpkin Pie Spice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.