Comparing Nutrients in 14 ounces Navel Oranges VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Navel Oranges	Canned Pumpkin	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	24.7% 32g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	18% 13g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	343% 3088μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	17% 0.22mg	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	33.7% 135μg	12% 47.6μg	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	261% 235mg	18.5% 16.7mg	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	3.97% 0.6mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53% 63.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Pumpkin	Recommended Dietary Allowance
Calcium	17% 171mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	47% 0.42mg	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	6.45% 0.52mg	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	25.7% 0.59mg	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	13% 91mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Canned Pumpkin:

• Raw Navel Oranges have 2.8 times more Vitamin B1, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 14.1 times more Vitamin C than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 64.8 times more Vitamin A, 1.5 times more Vitamin B5, 7.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Pumpkin no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Navel Oranges as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Canned Pumpkin:

• Raw Navel Oranges have 1.7 times more Calcium than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.7 times more Copper, 10.7 times more Iron, 2.1 times more Magnesium, 5.1 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Pumpkin no Salt have similar amounts of Potassium and Water per 14 oz.
• Both Raw Navel Oranges as well as Canned Pumpkin no Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 1.4 times more Energy, 1.6 times more Carbohydrate and 2.6 times more Sugars than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 1.3 times more Fiber than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Pumpkin no Salt have similar amounts of Protein per 14 oz.
• Both Raw Navel Oranges as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.