Comparing Nutrients in 1 kilogram Pumpkin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Energy	8.97% 260kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	119% 155g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	13% 5g	118% 45g	38g per day for Men 19-50 years
Protein	18% 10g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	473% 4260μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	71.5% 0.93mg	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% 160μg	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	100% 90mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	70.7% 10.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	63.3% 0.57mg	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	100% 8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	NA	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	63% 440mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.8% 916g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pumpkin vs Oranges with Peel :

• 1 kilogram of Pumpkin has 32.8 times more Vitamin A and 2.2 times more Vitamin B2 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Pumpkin vs Oranges with Peel :

• 1 kilogram of Pumpkin has 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 1 kg of Raw Oranges with Peel contains 3.3 times more Calcium than Raw Pumpkin.
• Both Pumpkin and Oranges with Peel contain similar levels of Iron, Magnesium and Water per one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.4 times more Energy, 2.4 times more Carbohydrate, 9 times more Fiber and 1.3 times more Protein than Raw Pumpkin.
• 1 kilogram 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 one kilogram.