Comparing Nutrients in 500 calories Pumpkin Pie SpiceVS Valencia Oranges

Weight per 500 calories

Pumpkin Pie Spice

146g

Valencia Oranges

1020g

Pumpkin Pie Spice has 7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin Pie Spice

27%

67%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Pumpkin Pie Spicevs Valencia Oranges

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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19%18.4g

Fat

3.16%3.06g

18.4 gvs3.06 g

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

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30%9.55g

Saturated Fat

1.1%0.36g

9.55 gvs0.36 g

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

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5.94%0.095g

Omega 3

10.2%0.16g

0.095 gvs0.16 g

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

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6.15%1.05g

Omega 6

2.64%0.45g

1.05 gvs0.45 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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78%101g

Carbohydrate

93%121g

101 gvs121 g

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

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15.6%11.3g

Sugars

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

11.3 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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57%21.6g

Fiber

67%25.5g

21.6 gvs25.5 g

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

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15%8.42g

Protein

19%10.6g

8.42 gvs10.6 g

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

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Vitamins

Pumpkin Pie Spicevs Valencia Oranges

2.1%19μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

19 μgvs122 μg

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

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16%0.19mg

Vitamin B1

74%0.89mg

Thiamine

0.19 mgvs0.89 mg

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

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15.4%0.2mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.2 mgvs0.41 mg

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

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20.5%3.28mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

3.28 mgvs2.8 mg

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

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Vitamin B5

51%2.55mg

Pantothenic acid

NA mgvs2.55 mg

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

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45%0.58mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.58 mgvs0.64 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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8.77%35μg

Vitamin B9

99%398μg

Folates and Folic Acid

35 μgvs398 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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38%34.2mg

Vitamin C

550%495mg

Ascorbic acid

34.2 mgvs495 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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19%2.82mg

Vitamin E

Tocopherols and Tocotrienols

2.82 mgvsNA mg

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

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34.6%41.5μg

Vitamin K

Phytomenadione or phylloquinone

41.5 μgvsNA μg

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

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Minerals

Pumpkin Pie Spicevs Valencia Oranges

100%997mg

Calcium

41%408mg

997 mgvs408 mg

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

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78.6%0.71mg

Copper

42%0.38mg

0.71 mgvs0.38 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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360%29mg

Iron

11.5%0.92mg

29 mgvs0.92 mg

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

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47.3%199mg

Magnesium

24.3%102mg

199 mgvs102 mg

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

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1007%23mg

Manganese

10.2%0.23mg

23 mgvs0.23 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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24.6%173mg

Phosphorus

24.8%173mg

173 mgvs173 mg

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

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28.5%969mg

Potassium

53.7%1827mg

969 mgvs1827 mg

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

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24.7%13.6μg

Selenium

13.6 μgvsNA μg

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

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5.07%76mg

Sodium

0%0mg

76 mgvs0 mg

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

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31.5%3.46mg

Zinc

5.57%0.61mg

3.46 mgvs0.61 mg

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

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0.33%12.4g

Water

24%881g

12.4 gvs881 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 Pumpkin Pie Spice vs Valencia Oranges:

Raw Valencia Oranges contain 6.4 times more Vitamin A, 4.6 times more Vitamin B1, 2 times more Vitamin B2, 11.3 times more Vitamin B9 and 14.5 times more Vitamin C than Pumpkin Pie Spice.
Both Pumpkin Pie Spice and Raw Valencia Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
Both Pumpkin Pie Spice as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Pumpkin Pie Spice has 2.4 times more Calcium, 1.9 times more Copper, 31.4 times more Iron, 1.9 times more Magnesium, 98.7 times more Manganese, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.9 times more Potassium and 71.2 times more Water than Pumpkin Pie Spice.
Both Pumpkin Pie Spice and Raw Valencia Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Pumpkin Pie Spice has 6 times more Fat, 26.7 times more Saturated Fat and 2.3 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Omega 3 and 1.3 times more Protein than Pumpkin Pie Spice.
Both Pumpkin Pie Spice and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Pumpkin Pie Spice as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pumpkin Pie SpiceVS Dried Rosemary SpicesValencia OrangesVS Dried Rosemary SpicesPumpkin Pie SpiceVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Pumpkin Pie SpiceVS Valencia Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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