Comparing Nutrients in 5 ounces Canned Pumpkin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Energy	1.66% 48kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.82% 11.5g	17% 22g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	11% 4.1g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	123% 1103μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	10% 0.13mg	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	4.25% 17μg	10.6% 42.5μg	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	6.6% 5.95mg	112% 101mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.7% 37mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.98% 0.081mg	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	24.6% 1.97mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	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	7.1% 49.6mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Pumpkin vs Oranges with Peel :

• 5 ounces of Canned Pumpkin have 59.8 times more Vitamin A and 1.2 times more Vitamin B5 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 16.9 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Oranges with Peel provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Pumpkin no Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Pumpkin vs Oranges with Peel :

• 5 ounces of Canned Pumpkin have 1.9 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium and 1.6 times more Phosphorus than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.7 times more Calcium than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Oranges with Peel contain similar levels of Potassium and Water per five ounces.
• Both Canned Pumpkin no Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 1.9 times more Energy, 1.9 times more Carbohydrate and 1.6 times more Fiber than Canned Pumpkin no Salt.
• 5 ounces of Canned Pumpkin provide inadequate amounts of Energy and Protein
• Both Canned Pumpkin no Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.