Comparing Nutrients in 5 ounces Boiled Pumpkin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	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	5.34% 6.95g	17% 22g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	4.1% 1.56g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.82% 1.02g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	3.2% 12.8μg	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	7.4% 6.66mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	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	10% 0.81mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	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	6.07% 42.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.15% 117g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Pumpkin vs Oranges with Peel :

• 5 ounces of Boiled Pumpkin have 22.2 times more Vitamin A and 1.6 times more Vitamin B2 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 15.1 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Oranges with Peel provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Pumpkin as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Boiled Pumpkin have 1.6 times more Copper, 1.4 times more Phosphorus and 2.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.7 times more Calcium, 1.4 times more Iron and 1.6 times more Magnesium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Oranges with Peel contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 3.2 times more Energy, 3.2 times more Carbohydrate, 4.1 times more Fiber and 1.8 times more Protein than Boiled and Drained Pumpkin.
• 5 ounces of Boiled Pumpkin provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Pumpkin as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.