Comparing Nutrients in 500 calories Boiled Pumpkin Flowers VS Valencia Oranges

Weight per 500 calories

• Boiled Pumpkin Flowers: 3333g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 3.3 times more energy per unit of mass than Boiled and Drained Pumpkin Flowers, which is low in comparison to other foods. Boiled Pumpkin Flowers having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin Flowers or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Pumpkin Flowers	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	93% 121g	130g per day for Men 19-50 years
Sugars	110% 80g	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	79% 30g	67% 25.5g	38g per day for Men 19-50 years
Protein	65% 36.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	322% 2900μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	49.5% 0.64mg	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	342% 1367μg	99% 398μg	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	185% 167mg	550% 495mg	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Valencia Oranges	Recommended Dietary Allowance
Calcium	123% 1233mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	42% 0.38mg	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	367% 29.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	NA	10.2% 0.23mg	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	162% 1133mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	104% 3533mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	NA	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	85.8% 3173g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Pumpkin Flowers vs Valencia Oranges:

• Boiled and Drained Pumpkin Flowers have 23.7 times more Vitamin A, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B1 and 3 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin Flowers vs Valencia Oranges:

• Boiled and Drained Pumpkin Flowers have 3 times more Calcium, 8.8 times more Copper, 31.9 times more Iron, 8.2 times more Magnesium, 6.5 times more Phosphorus, 1.9 times more Potassium, more Sodium, 5.4 times more Zinc and 3.6 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Flowers have 3.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Omega 3 than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.