Comparing Nutrients in 500 calories Valencia OrangesVS Canned Pumpkin Pie Mix

Weight per 500 calories

Valencia Oranges

1020g

Canned Pumpkin Pie Mix

481g

Canned Pumpkin Pie Mix has 2.1 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Canned Pumpkin Pie Mix?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Canned Pumpkin Pie Mix

95%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Canned Pumpkin Pie Mix

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.16%3.06g

Fat

0.64%0.63g

3.06 gvs0.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g

Saturated Fat

0.98%0.31g

0.36 gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.2%0.16g

Omega 3

1.2%0.019g

0.16 gvs0.019 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.64%0.45g

Omega 6

0.085%0.014g

0.45 gvs0.014 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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93%121g

Carbohydrate

98%127g

121 gvs127 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.5g

Fiber

105%40g

25.5 gvs40 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g

Protein

9.36%5.24g

10.6 gvs5.24 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Canned Pumpkin Pie Mix

13.6%122μg

Vitamin A

222%1995μg

RAE, retinol activity equivalents

122 μgvs1995 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74%0.89mg

Vitamin B1

6.4%0.077mg

Thiamine

0.89 mgvs0.077 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B2

43.6%0.57mg

Riboflavin

0.41 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%2.8mg

Vitamin B3

11.2%1.8mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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51%2.55mg

Vitamin B5

110%5.5mg

Pantothenic acid

2.55 mgvs5.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49.5%0.64mg

Vitamin B6

59%0.76mg

Pyridoxine

0.64 mgvs0.76 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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99%398μg

Vitamin B9

42%168μg

Folates and Folic Acid

398 μgvs168 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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550%495mg

Vitamin C

18.7%17mg

Ascorbic acid

495 mgvs17 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Canned Pumpkin Pie Mix

41%408mg

Calcium

17.8%178mg

408 mgvs178 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg

Copper

36.3%0.33mg

0.38 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.5%0.92mg

Iron

63.7%5.1mg

0.92 mgvs5.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.3%102mg

Magnesium

18.3%77mg

102 mgvs77 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.2%0.23mg

Manganese

84%1.93mg

0.23 mgvs1.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.8%173mg

Phosphorus

31%216mg

173 mgvs216 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.7%1827mg

Potassium

19.5%663mg

1827 mgvs663 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

9.6%5.3μg

NA μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

66.7%1000mg

0 mgvs1000 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.57%0.61mg

Zinc

12%1.3mg

0.61 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%881g

Water

9.3%344g

881 gvs344 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Canned Pumpkin Pie Mix:

Raw Valencia Oranges have 11.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.4 times more Vitamin B9 and 29.4 times more Vitamin C than Canned Pumpkin Pie Mix.
While Canned Pumpkin Pie Mix contains 16.3 times more Vitamin A, 1.4 times more Vitamin B2 and 2.1 times more Vitamin B5 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Pumpkin Pie Mix have similar amounts of Vitamin B6 per 500 kcal.
Both Raw Valencia Oranges as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Canned Pumpkin Pie Mix:

Raw Valencia Oranges have 2.3 times more Calcium, 1.3 times more Magnesium, 2.8 times more Potassium and 2.6 times more Water than Canned Pumpkin Pie Mix.
While Canned Pumpkin Pie Mix contains 5.5 times more Iron, 8.2 times more Manganese, more Sodium and 2.1 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Pumpkin Pie Mix have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 8.5 times more Omega 3 and 2 times more Protein than Canned Pumpkin Pie Mix.
While Canned Pumpkin Pie Mix contains 1.6 times more Fiber than Raw Valencia Oranges.
Both Raw Valencia Oranges and Canned Pumpkin Pie Mix have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesCanned Pumpkin Pie MixVS Navel OrangesValencia OrangesVS PurslaneCanned Pumpkin Pie MixVS Purslane

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Canned Pumpkin Pie Mix

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Canned Pumpkin Pie Mix?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: