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