Comparing Nutrients in 1 pound Canned Pumpkin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Energy	5.3% 154kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	34.6% 13g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	8.9% 5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	392% 3529μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	32.4% 0.42mg	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	13.6% 54.4μg	34% 136μg	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	21% 19mg	358% 322mg	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Calcium	11.8% 118mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	28.7% 0.26mg	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	79% 6.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	22.7% 159mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 408g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Oranges with Peel per 1 lb

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

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

• 1 pound of Canned Pumpkin has 59.8 times more Vitamin A and 1.2 times more Vitamin B5 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 16.9 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Oranges with Peel provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Pumpkin no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Pumpkin vs Oranges with Peel :

• 1 pound of Canned Pumpkin has 1.9 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium and 1.6 times more Phosphorus than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.7 times more Calcium than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Oranges with Peel contain similar levels of Potassium and Water per one pound.
• Both Canned Pumpkin no Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Oranges with Peel contains 1.9 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Fiber than Canned Pumpkin no Salt.
• 1 pound of Canned Pumpkin provide inadequate amounts of Energy and Protein
• Both Canned Pumpkin no Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.