Comparing Nutrients in 1 kilogram Boiled Pumpkin Flowers VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Pumpkin Flowers	Oranges	Recommended Dietary Allowance
Energy	5.17% 150kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	90% 118g	130g per day for Men 19-50 years
Sugars	33% 24g	129% 94g	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	23.7% 9g	63% 24g	38g per day for Men 19-50 years
Protein	19.5% 11g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Oranges	Recommended Dietary Allowance
Vitamin A	97% 870μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	46% 0.6mg	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	103% 410μg	75% 300μg	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	55.6% 50mg	591% 532mg	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	2.67% 0.4mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Oranges	Recommended Dietary Allowance
Calcium	37% 370mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	50% 0.45mg	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	110% 8.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	48.6% 340mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25.7% 952g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Pumpkin Flowers vs Oranges:

• Boiled and Drained Pumpkin Flowers have 7.9 times more Vitamin A and 1.4 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 4.8 times more Vitamin B1, 10.6 times more Vitamin C and 4.5 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Oranges have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Boiled Pumpkin Flowers vs Oranges:

• Boiled and Drained Pumpkin Flowers have 2.2 times more Copper, 8.8 times more Iron, 2.5 times more Magnesium, 2.4 times more Phosphorus and 1.4 times more Selenium than Raw Oranges.
• While Raw Oranges contain 1.7 times more Potassium than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Oranges have similar amounts of Calcium and Water per 1 kg.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges contain 3.1 times more Energy, 3.6 times more Carbohydrate, 3.9 times more Sugars and 2.7 times more Fiber than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Oranges have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.