Comparing Nutrients in 5 ounces 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	2.4% 69.5kcal	5.1% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	31% 11.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	65.4% 588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	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	2.3% 0.18mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	3.3% 122g	2.74% 101g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Navel 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 Navel Oranges vs Canned Pumpkin Pie Mix:

• 5 ounces of Navel Oranges have 4.3 times more Vitamin B1 and 16.9 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 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 five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 5 ounces 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 five ounces.

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

• 5 ounces of Navel 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, 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 five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Pumpkin Pie Mix contain 2.1 times more Energy, 2.1 times more Carbohydrate and 3.8 times more Fiber than Raw Navel Oranges.
• 5 ounces 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 five ounces.