Comparing Nutrients in 100 grams Canned Pumpkin Pie MixVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Pumpkin Pie Mix

95%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

Canned Pumpkin Pie Mixvs Valencia Oranges

3.6%104kcal

Energy

1.7%49kcal

104 kcalvs49 kcal

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

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0.13%0.13g

Fat

0.31%0.3g

0.13 gvs0.3 g

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

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0.2%0.065g

Saturated Fat

0.11%0.035g

0.065 gvs0.035 g

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

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0.25%0.004g

Omega 3

1%0.016g

0.004 gvs0.016 g

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

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0.018%0.003g

Omega 6

0.26%0.044g

0.003 gvs0.044 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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20.3%26.4g

Carbohydrate

9.15%12g

26.4 gvs12 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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22%8.3g

Fiber

6.58%2.5g

8.3 gvs2.5 g

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

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1.95%1.1g

Protein

1.86%1.04g

1.1 gvs1.04 g

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

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Vitamins

Canned Pumpkin Pie Mixvs Valencia Oranges

46%415μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

415 μgvs12 μg

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

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1.33%0.016mg

Vitamin B1

7.25%0.087mg

Thiamine

0.016 mgvs0.087 mg

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

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9.08%0.12mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.12 mgvs0.04 mg

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

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2.34%0.37mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.37 mgvs0.27 mg

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

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22.8%1.14mg

Vitamin B5

5%0.25mg

Pantothenic acid

1.14 mgvs0.25 mg

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

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12.2%0.16mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.16 mgvs0.063 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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8.75%35μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

35 μgvs39 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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3.9%3.5mg

Vitamin C

54%48.5mg

Ascorbic acid

3.5 mgvs48.5 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

Canned Pumpkin Pie Mixvs Valencia Oranges

3.7%37mg

Calcium

4%40mg

37 mgvs40 mg

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

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7.56%0.068mg

Copper

4.1%0.037mg

0.068 mgvs0.037 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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13.3%1.06mg

Iron

1.13%0.09mg

1.06 mgvs0.09 mg

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

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3.8%16mg

Magnesium

2.4%10mg

16 mgvs10 mg

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

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17.4%0.4mg

Manganese

1%0.023mg

0.4 mgvs0.023 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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6.43%45mg

Phosphorus

2.43%17mg

45 mgvs17 mg

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

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4.06%138mg

Potassium

5.26%179mg

138 mgvs179 mg

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

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2%1.1μg

Selenium

1.1 μgvsNA μg

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

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14%208mg

Sodium

0%0mg

208 mgvs0 mg

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

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2.45%0.27mg

Zinc

0.55%0.06mg

0.27 mgvs0.06 mg

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

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1.93%71.5g

Water

2.33%86.3g

71.5 gvs86.3 g

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

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Lets compare vitamin content per 100 grams of Canned Pumpkin Pie Mix vs Valencia Oranges:

Canned Pumpkin Pie Mix has 34.6 times more Vitamin A, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.6 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 5.4 times more Vitamin B1 and 13.9 times more Vitamin C than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Raw Valencia Oranges have similar amounts of Vitamin B9 per 100 g.
Both Canned Pumpkin Pie Mix as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Pumpkin Pie Mix vs Valencia Oranges:

Canned Pumpkin Pie Mix has 1.8 times more Copper, 11.8 times more Iron, 1.6 times more Magnesium, 17.4 times more Manganese, 2.6 times more Phosphorus, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Potassium than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Raw Valencia Oranges have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Canned Pumpkin Pie Mix has 2.1 times more Energy, 2.2 times more Carbohydrate and 3.3 times more Fiber than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4 times more Omega 3 than Canned Pumpkin Pie Mix.
Both Canned Pumpkin Pie Mix and Raw Valencia Oranges have similar amounts of Protein per 100 g.
Both Canned Pumpkin Pie Mix as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

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Comparing Nutrients in 100 grams Canned Pumpkin Pie MixVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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