Comparing Nutrients in 300 calories Navel Oranges VS Canned Pumpkin

Weight per 300 calories

• Navel Oranges: 612g
• Canned Pumpkin: 882g

Navel Oranges have 1.4 times more energy per 100g than Canned Pumpkin. It has low energy density when compared to other foods. Canned Pumpkin no Salt having low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Canned Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Navel Oranges	Canned Pumpkin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	71.8% 52g	40% 29g	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	19% 13.8g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	763% 6865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	70.6% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	38% 0.49mg	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	52% 208μg	26.5% 106μg	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	402% 362mg	41% 37mg	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	6.12% 0.92mg	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Pumpkin	Recommended Dietary Allowance
Calcium	26.3% 263mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	105% 0.94mg	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	9.95% 0.8mg	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	57% 1.3mg	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	20% 141mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	14.2% 526g	21.5% 794g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Canned Pumpkin:

• Raw Navel Oranges have 2 times more Vitamin B1, 2 times more Vitamin B9 and 9.8 times more Vitamin C than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 93.4 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B5, 10.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Pumpkin no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Navel Oranges as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Canned Pumpkin:

• Canned Pumpkin no Salt contains 4 times more Copper, 15.4 times more Iron, 3 times more Magnesium, 7.4 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, more Selenium, 3.1 times more Zinc and 1.5 times more Water than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Pumpkin no Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Navel Oranges have 1.8 times more Sugars than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 12.4 times more Saturated Fat, 1.3 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Pumpkin no Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Navel Oranges as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.