Comparing Nutrients in 300 calories Pumpkin Pie Spice VS Canned Orange Juice

Weight per 300 calories

• Pumpkin Pie Spice: 87.7g
• Canned Orange Juice: 638g

Pumpkin Pie Spice has 7.3 times more energy per 100g than Canned Orange Juice. It has high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Pumpkin Pie Spice or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Pumpkin Pie Spice	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	3.56% 0.057g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	54% 70.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	34% 13g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	9.02% 5.05g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	1.27% 11.4μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.58% 0.11mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.24% 0.12mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	15.2% 0.2mg	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	5.26% 21μg	38.3% 153μg	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	23% 20.5mg	213% 192mg	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	11.3% 1.7mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	Canned Orange Juice	Recommended Dietary Allowance
Calcium	60% 598mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	216% 17.3mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	28.4% 119mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	5.83% 0.13mg	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	14.8% 104mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.08mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.2% 7.42g	15% 560g	3700g per day for Men 19-50 years

Pumpkin Pie Spice VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pumpkin Pie Spice or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Pumpkin Pie Spice vs Canned Orange Juice:

• 300 calories of Pumpkin Pie Spice have 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin E and 39 times more Vitamin K than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 5 times more Vitamin A, 2.2 times more Vitamin B1, 7.3 times more Vitamin B9 and 9.4 times more Vitamin C than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Canned Orange Juice provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Pumpkin Pie Spice have insufficient amounts of Vitamin A and Vitamin B9
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Pumpkin Pie Spice as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pumpkin Pie Spice vs Canned Orange Juice:

• 300 calories of Pumpkin Pie Spice have 9.4 times more Calcium, 3 times more Copper, 27.1 times more Iron, 1.9 times more Magnesium, 103.7 times more Manganese, 12.8 times more Selenium and 8.1 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2 times more Potassium and 75.4 times more Water than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Canned Orange Juice contain similar levels of Phosphorus per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pumpkin Pie Spice have 11.5 times more Fat, 49.9 times more Saturated Fat and 6.8 times more Fiber than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 8.2 times more Sugars than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Pumpkin Pie Spice as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.