Comparing Nutrients in 14 ounces Canned Pumpkin with Salt VS Navel Oranges

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Canned Pumpkin with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	10.3% 103mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	17% 0.15mg	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	69% 5.5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	5% 0.12mg	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	20% 139mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.65% 357g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Pumpkin with Salt versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Pumpkin with Salt have 64.8 times more Vitamin A, 1.5 times more Vitamin B5, 7.1 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 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 with Salt.
• Both Canned Pumpkin with Salt and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Pumpkin with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Pumpkin with Salt have 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, 1.2 times more Potassium and 241 times more Sodium than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.7 times more Calcium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Navel Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Canned Pumpkin with Salt as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Pumpkin with Salt have 1.3 times more Fiber than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.6 times more Carbohydrate and 2.6 times more Sugars than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.