Comparing Nutrients in 14 ounces Boiled Flowers Pumpkin with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	36.3% 47g	130g per day for Men 19-50 years
Sugars	13% 9.53g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	19.2% 0.25mg	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	40.7% 163μg	38.7% 155μg	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	22% 20mg	214% 192mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	14.7% 147mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	16.3% 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	43.7% 3.5mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	3.97% 0.091mg	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	19.3% 135mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	64% 960mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Flowers Pumpkin with Salt vs Valencia Oranges:

• Boiled and Drained Flowers Pumpkin with Salt have 7.3 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Raw Valencia Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Flowers Pumpkin with Salt vs Valencia Oranges:

• Boiled and Drained Flowers Pumpkin with Salt have 2.7 times more Copper, 9.8 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Potassium than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Raw Valencia Oranges have similar amounts of Calcium and Water per 14 oz.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Raw Valencia Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges contain 3.3 times more Energy, 8 times more Omega 3, 3.7 times more Carbohydrate and 2.8 times more Fiber than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Raw Valencia Oranges have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.