Comparing Nutrients in 5 ounces 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	2.25% 65.2kcal	5.1% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.025% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	65.4% 588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	17.3% 0.23mg	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	6.02% 24μg	12.4% 49.6μg	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	71% 63.8mg	5.5% 4.96mg	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	1.7% 0.26mg	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	6.1% 61mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.7% 0.096mg	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	1.6% 0.13mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	24.7% 0.57mg	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	2.43% 17mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Pumpkin Pie Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Canned Pumpkin Pie Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Canned Pumpkin Pie Mix:

• 5 ounces of Florida Oranges have 6.3 times more Vitamin B1 and 12.9 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 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 five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Pumpkin Pie Mix:

• 5 ounces of Florida Oranges have 1.2 times more Potassium and 1.2 times more Water than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 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 five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Pumpkin Pie Mix contain 2.3 times more Energy, 2.3 times more Carbohydrate and 3.5 times more Fiber than Raw Florida Oranges.
• 5 ounces 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 five ounces.