Comparing Nutrients in 100 calories Navel OrangesVS Pumpkin
Weight per 100 calories
Navel Oranges
204g
Pumpkin
385g
Navel Oranges have 1.9 times more energy per 100g than Pumpkin. It has low energy density when compared to other foods. Raw Pumpkin having very low energy density.
Discover which food has more nutrients per 100 calories - Navel Oranges or Pumpkin?
Discover which food has more nutrients per 100 calories - Navel Oranges or Pumpkin?
Lets compare vitamin content per 100 calories of Navel Oranges vs Pumpkin:
100 calories of Navel Oranges have 3.5 times more Vitamin C than Pumpkin.
While 100 kcal of Raw Pumpkin contain 66.9 times more Vitamin A, 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 13.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Navel Oranges and Pumpkin provide similar amounts of Vitamin B9 per 100 calories.
100 calories of Navel Oranges have insufficient amounts of Vitamin K
Both Raw Navel Oranges as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Navel Oranges vs Pumpkin:
100 kcal of Raw Pumpkin contain 6.1 times more Copper, 11.6 times more Iron, 2.1 times more Magnesium, 8.1 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium, more Selenium, 7.5 times more Zinc and 2 times more Water than Raw Navel Oranges.
Both Navel Oranges and Pumpkin contain similar levels of Calcium per 100 calories.
100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Navel Oranges have 1.6 times more Sugars and 2.3 times more Fiber than Pumpkin.
While 100 kcal of Raw Pumpkin contain 2.1 times more Protein than Raw Navel Oranges.
Both Navel Oranges and Pumpkin offer comparable quantities of Energy and Carbohydrate per 100 calories.
Both Raw Navel Oranges as well as Raw Pumpkin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.