Nutrient Comparison: Navel Oranges VS Boiled Pumpkin per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Boiled Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Pumpkin:
- 14 ounces of Navel Oranges have 2.2 times more Vitamin B1, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 12.6 times more Vitamin C than Boiled Pumpkin.
- While 14 oz of Boiled and Drained Pumpkin contain 24 times more Vitamin A, 1.5 times more Vitamin B2 and 5.3 times more Vitamin E than Raw Navel Oranges.
- Both Navel Oranges and Boiled Pumpkin provide similar amounts of Vitamin B3 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Navel Oranges as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Boiled Pumpkin:
- 14 ounces of Navel Oranges have 2.9 times more Calcium and 1.2 times more Magnesium than Boiled Pumpkin.
- While 14 oz of Boiled and Drained Pumpkin contain 2.3 times more Copper, 4.4 times more Iron, 3.1 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Boiled Pumpkin contain similar levels of Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- 14 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
- Both Raw Navel Oranges as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 2.6 times more Carbohydrate, 4.1 times more Sugars and 2 times more Fiber than Boiled Pumpkin.
- Both Raw Navel Oranges as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.