Comparing Nutrients in 1 pound 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	7.2% 209kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	57% 41.5g	20.6% 15g	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	28.6% 11g	34.6% 13g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	392% 3529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	19.5% 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	19.3% 77μg	13.6% 54.4μg	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	227% 204mg	21% 19mg	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	5.44% 0.82mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Pumpkin	Recommended Dietary Allowance
Calcium	19.5% 195mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	54% 0.49mg	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	5.1% 0.41mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	29.4% 0.68mg	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	7.78% 54.4mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Pumpkin per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Florida Oranges has 1.7 times more Calcium than Canned Pumpkin.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• Both Raw Florida Oranges as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.