Comparing Nutrients in 5 ounces Boiled Pumpkin VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Pumpkin	Canned Orange Juice	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.34% 6.95g	12% 15.6g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	3.4% 0.044mg	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	3.2% 12.8μg	8.5% 34μg	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	7.4% 6.66mg	47.4% 42.7mg	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	7.56% 1.13mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Canned Orange Juice	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	10% 0.81mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	1.3% 0.03mg	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	6.07% 42.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Canned Orange Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Pumpkin vs Canned Orange Juice:

• 5 ounces of Boiled Pumpkin have 32 times more Vitamin A, 3.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 4 times more Vitamin E than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B9 and 6.4 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Canned Orange Juice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled and Drained Pumpkin as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Boiled Pumpkin vs Canned Orange Juice:

• 5 ounces of Boiled Pumpkin have 4.1 times more Copper, 5.7 times more Iron, 4.2 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium and 5.8 times more Zinc than Canned Orange Juice.
• Both Boiled Pumpkin and Canned Orange Juice contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Boiled and Drained Pumpkin as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pumpkin have 3.7 times more Fiber than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.2 times more Carbohydrate and 4.2 times more Sugars than Boiled and Drained Pumpkin.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Boiled and Drained Pumpkin as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.