Comparing Nutrients in 1 pound Pumpkin Leaves VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pumpkin Leaves	Oranges with Peel	Recommended Dietary Allowance
Energy	2.97% 86kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	8.13% 10.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	53.7% 20.4g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	49% 440μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	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	41% 163μg	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	55.4% 50mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Oranges with Peel	Recommended Dietary Allowance
Calcium	17.7% 177mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	126% 10mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	67.4% 472mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.4% 421g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Pumpkin Leaves 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 Pumpkin Leaves vs Oranges with Peel :

• 1 pound of Pumpkin Leaves has 7.5 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 7.9 times more Vitamin B5 and 6.5 times more Vitamin C than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Pumpkin Leaves have insufficient amounts of Vitamin B5
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Pumpkin Leaves as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Pumpkin Leaves has 2.3 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 4.7 times more Phosphorus and 2.2 times more Potassium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.8 times more Calcium than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Oranges with Peel contain similar levels of Water per one pound.
• Both Raw Pumpkin Leaves 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 pound of Pumpkin Leaves has 2.4 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.3 times more Energy and 6.7 times more Carbohydrate than Raw Pumpkin Leaves.
• 1 pound of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• Both Raw Pumpkin Leaves as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.