Comparing Nutrients in 300 calories Canned Pumpkin VS Florida Oranges

Weight per 300 calories

• Canned Pumpkin: 882g
• Florida Oranges: 652g

Raw Florida Oranges have 1.4 times more energy per unit of mass than Canned Pumpkin no Salt, which is low in comparison to other foods. Canned Pumpkin having low energy density.

Discover which food has more nutrients per 300 calories - Canned Pumpkin or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Pumpkin	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	58% 75.3g	130g per day for Men 19-50 years
Sugars	40% 29g	82.2% 59.6g	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	67.3% 25.6g	41% 15.7g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Florida Oranges	Recommended Dietary Allowance
Vitamin A	763% 6865μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	25.6% 0.33mg	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	26.5% 106μg	27.7% 111μg	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	41% 37mg	326% 293mg	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	62.4% 9.35mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Florida Oranges	Recommended Dietary Allowance
Calcium	23% 229mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	28.3% 0.25mg	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	153% 12.3mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	6.8% 0.16mg	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	44% 309mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	21.5% 794g	15.4% 568g	3700g per day for Men 19-50 years

Canned Pumpkin VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Pumpkin or Florida Oranges?

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

• 300 calories of Canned Pumpkin have 95.7 times more Vitamin A, 1.8 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 3.1 times more Vitamin B1 and 7.9 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Florida Oranges provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Pumpkin no Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Pumpkin have 3.7 times more Copper, 20.9 times more Iron, 3.1 times more Magnesium, 8.4 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 2.9 times more Zinc and 1.4 times more Water than Florida Oranges.
• Both Canned Pumpkin and Florida Oranges contain similar levels of Calcium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Pumpkin have 1.6 times more Fiber and 2.1 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2 times more Sugars than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Florida Oranges offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Pumpkin no Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.