Nutrient Comparison: Oranges with Peel VS Pumpkin per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Pumpkin:
- 14 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and 7.9 times more Vitamin C than Pumpkin.
- While 14 oz of Raw Pumpkin contain 32.8 times more Vitamin A and 2.2 times more Vitamin B2 than Raw Oranges with Peel .
- Both Oranges with Peel and Pumpkin provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
- 14 ounces of Oranges with Peel have insufficient amounts of Vitamin A
- Both Raw Oranges with Peel as well as Raw Pumpkin have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Pumpkin:
- 14 ounces of Oranges with Peel have 3.3 times more Calcium than Pumpkin.
- While 14 oz of Raw Pumpkin contain 2.2 times more Copper, 2 times more Phosphorus, 1.7 times more Potassium and 2.9 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Pumpkin contain similar levels of Iron, Magnesium and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- Both Raw Oranges with Peel as well as Raw Pumpkin lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oranges with Peel have 2.4 times more Energy, 2.4 times more Carbohydrate, 9 times more Fiber and 1.3 times more Protein than Pumpkin.
- 14 ounces of Pumpkin provide inadequate amounts of Energy, Fiber and Protein
- Both Raw Oranges with Peel as well as Raw Pumpkin provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.