Comparing Nutrients in 5 ounces Navel Oranges VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Navel Oranges	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.042% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.35% 0.98g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	21.4% 0.28mg	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	12% 48μg	8.86% 35.4μg	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	93% 83.8mg	1.57% 1.4mg	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	1.4% 0.21mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	21% 0.19mg	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	2.3% 0.18mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	22% 0.5mg	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	4.66% 32.6mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Pumpkin Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Boiled Pumpkin Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Boiled Pumpkin Leaves:

• 5 ounces of Navel Oranges have 6.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 59.1 times more Vitamin C than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 6.7 times more Vitamin A, 2.7 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B6, 6.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Pumpkin Leaves provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Navel Oranges as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Boiled Pumpkin Leaves:

• 5 oz of Boiled and Drained Pumpkin Leaves contain 3.4 times more Copper, 24.6 times more Iron, 3.5 times more Magnesium, 12.2 times more Manganese, 3.4 times more Phosphorus and 2.6 times more Potassium than Raw Navel Oranges.
• Both Navel Oranges and Boiled Pumpkin Leaves contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 3.7 times more Carbohydrate and 12.3 times more Sugars than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Pumpkin Leaves offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.