Comparing Nutrients in 1 kilogram Florida Oranges VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Energy	16% 460kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	62.2% 81g	130g per day for Men 19-50 years
Sugars	126% 91g	45.5% 33g	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	63% 24g	76.3% 29g	38g per day for Men 19-50 years
Protein	12.5% 7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	864% 7780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	43% 0.56mg	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	42.5% 170μg	30% 120μg	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	500% 450mg	46.7% 42mg	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	12% 1.8mg	70.7% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Calcium	43% 430mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	119% 1.07mg	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	11.3% 0.9mg	174% 14mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	64.8% 1.5mg	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	17% 120mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	60.6% 2060mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Pumpkin per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Canned Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Canned Pumpkin:

• 1 kilogram of Florida Oranges has 4.2 times more Vitamin B1, 1.4 times more Vitamin B9 and 10.7 times more Vitamin C than Canned Pumpkin.
• While 1 kg of Canned Pumpkin no Salt contains 70.7 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 5.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Canned Pumpkin provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Canned Pumpkin:

• 1 kilogram of Florida Oranges has 1.7 times more Calcium than Canned Pumpkin.
• While 1 kg of Canned Pumpkin no Salt contains 2.7 times more Copper, 15.4 times more Iron, 2.3 times more Magnesium, 6.2 times more Manganese and 2.9 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Canned Pumpkin contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.4 times more Carbohydrate and 2.8 times more Sugars than Canned Pumpkin.
• Both Florida Oranges and Canned Pumpkin offer comparable quantities of Fiber per one kilogram.
• Both Raw Florida Oranges as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.