Comparing Nutrients in 1 pound Boiled Pumpkin Flowers VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Pumpkin Flowers	Florida Oranges	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	15% 11g	57% 41.5g	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	10.7% 4.1g	28.6% 11g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Florida Oranges	Recommended Dietary Allowance
Vitamin A	44% 395μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	17.8% 0.23mg	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	46.5% 186μg	19.3% 77μg	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	25% 22.7mg	227% 204mg	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	1.2% 0.18mg	5.44% 0.82mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	16.8% 168mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	19.7% 0.18mg	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	50% 4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.73% 0.11mg	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% 154mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.7% 432g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Florida Oranges per 1 lb

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

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

• 1 pound of Boiled Pumpkin Flowers has 7.9 times more Vitamin A and 2.4 times more Vitamin B9 than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 5.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 9 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• Both Boiled and Drained Pumpkin Flowers as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin Flowers vs Florida Oranges:

• 1 pound of Boiled Pumpkin Flowers has 2.6 times more Copper, 9.8 times more Iron, 2.5 times more Magnesium and 2.8 times more Phosphorus than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.6 times more Potassium than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Florida Oranges contain similar levels of Calcium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Phosphorus
• Both Boiled and Drained Pumpkin Flowers as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Florida Oranges contains 3.5 times more Carbohydrate, 3.8 times more Sugars and 2.7 times more Fiber than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.