Comparing Nutrients in 7 ounces Valencia Oranges VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Valencia Oranges	Pumpkin Flowers	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	5% 6.5g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	NA	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	19.3% 77.4μg	29.3% 117μg	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	107% 96mg	61.7% 55.6mg	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	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

	Valencia Oranges	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	NA	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	2.23% 0.18mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	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	4.8% 33.7mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	NA	11mg per day for Men 19-50 years
Water	4.63% 171g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Pumpkin Flowers per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Pumpkin Flowers:

• 7 ounces of Valencia Oranges have 2.1 times more Vitamin B1 and 1.7 times more Vitamin C than Pumpkin Flowers.
• While 7 oz of Raw Pumpkin Flowers contain 8.1 times more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Pumpkin Flowers:

• 7 oz of Raw Pumpkin Flowers contain 7.8 times more Iron, 2.4 times more Magnesium and 2.9 times more Phosphorus than Raw Valencia Oranges.
• Both Valencia Oranges and Pumpkin Flowers contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 3.6 times more Carbohydrate than Pumpkin Flowers.
• Both Raw Valencia Oranges as well as Raw Pumpkin Flowers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Pumpkin Flowers

What are the health benefits of Valencia Oranges compared to Pumpkin Flowers?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and skin health. Pumpkin flowers are rich in vitamins A and C, as well as minerals like iron and calcium, which can help with vision, immune function, and bone health. Both are nutritious choices, but Valencia oranges are higher in vitamin C while pumpkin flowers offer unique nutrients like vitamin A and iron.

Can I lose weight easier by eating more Valencia Oranges or Pumpkin Flowers?

Both Valencia oranges and pumpkin flowers can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a sustainable way.

Should I eat more Valencia Oranges or more Pumpkin Flowers to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Valencia Oranges and Pumpkin Flowers are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as pumpkin flowers which are a good source of plant-based protein. Incorporating a variety of protein sources like legumes, tofu, tempeh, nuts, and seeds alongside a balanced diet and regular exercise routine can support muscle growth effectively.

What is the environmental impact of producing Valencia Oranges compared to Pumpkin Flowers?

Valencia oranges have a higher environmental impact compared to pumpkin flowers in terms of water usage, land use, and carbon emissions. Oranges require more water for cultivation and processing, as well as larger areas of land for production. Additionally, the transportation of oranges over long distances contributes to carbon emissions. On the other hand, pumpkin flowers are typically grown with less water and land, making them a more environmentally friendly option.