Comparing Nutrients in 5 ounces Pumpkin Leaves VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Pumpkin Leaves	Oranges with Peel	Recommended Dietary Allowance
Energy	0.93% 27kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	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	2.54% 3.3g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	NA	16.8% 6.38g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	12.8% 51μg	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	17.3% 15.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	39.3% 3.15mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	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	21% 147mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.15% 117g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Pumpkin Leaves have 7.5 times more Vitamin A, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 7.9 times more Vitamin B5 and 6.5 times more Vitamin C than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Pumpkin Leaves as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Pumpkin Leaves have 2.3 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 4.7 times more Phosphorus and 2.2 times more Potassium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.8 times more Calcium than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Oranges with Peel contain similar levels of Water per five ounces.
• Both Raw Pumpkin Leaves 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 ounces of Pumpkin Leaves have 2.4 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.3 times more Energy and 6.7 times more Carbohydrate than Raw Pumpkin Leaves.
• 5 ounces of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• Both Raw Pumpkin Leaves as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.